COMPLETELI
FECHANGI
NG BODYBUI
LDI
NG AND LI
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AESTHETI
CS
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D
160+
PAGES
GUI
DETO
AESTHETI
CS
I
fyouar
enewt
ot
hewor
l
dofJ
ef
fSei
d
Wel
c
ome!
1
TO MYSOCI
AL
MEDI
AFOLL
OWERS
Youar
ei
nc
r
edi
bl
e.Mynumber
sar
et
r
endi
ng,waypas
ta
mi
l
l
i
on,headi
ngt
ot
woandi
tf
eel
sgr
eatt
obec
l
os
i
ngi
n
onmyper
s
onalgoal
s
.Butknow t
hi
s
:noneoft
hi
swoul
d
havebeenpos
s
i
bl
ewi
t
houtyours
uppor
t
.So,
t
hankyou.
The i
nt
ent
i
on oft
hi
sbook i
st
os
har
e ever
yt
hi
ng I
’
ve
l
ear
nedonmyj
our
neyt
oaes
t
het
i
c
s
.I
’
l
lbec
over
i
ngmy
t
opt
r
ai
ni
ngt
i
pst
omyr
ec
ommendat
i
onsofs
uppl
ement
s
and vi
t
ami
ns
,as wel
las al
lt
he bas
i
c
s nec
es
s
ar
yt
o
mai
nt
ai
naheal
t
hyl
i
f
es
t
yl
e.
I
tmayc
omeasas
ur
pr
i
s
et
hef
ur
t
heri
nt
hi
sbookt
hat
f
ood/
nut
r
i
t
i
oni
sequal
l
yi
mpor
t
antasphys
i
c
alex
er
t
i
oni
n
c
r
eat
i
nganaes
t
het
i
cphys
i
que.
Al
l
t
hatwor
ki
nt
hegym i
s
onl
y50% oft
hebat
t
l
e.Di
et
/
nut
r
i
t
i
on i
nf
oi
sdi
s
c
us
s
ed
r
at
herext
ens
i
vel
yl
at
eri
nt
hi
sbook;s
odonotwor
r
yi
f
nut
r
i
t
i
oni
s
n’
takeyc
omponenti
nyourfit
nes
sknowl
edge.
I
’
l
lbec
over
i
ngever
yt
hi
ng.
Ihaveal
s
oi
nc
l
udedper
s
onalandi
ns
i
dert
i
psf
r
om ot
her
t
r
ai
ner
s
,at
hl
et
es
,bas
i
c
al
l
yanybodywhohass
omet
hi
ng
t
hatwor
ks
,butmos
t
l
ywhathaswor
kedbes
tf
orme,i
n
ac
hi
evi
ngmyphys
i
que.
2
3
BRANCHOF
PHI
L
OSOPHY
Att
he hear
tofal
lt
hi
si
nf
or
mat
i
on i
smyper
s
onal
pr
ac
t
i
c
ec
onc
er
nedwi
t
ht
henat
ur
eandappr
ec
i
at
i
on
ofbeaut
yandar
t
i
s
t
i
ct
as
t
e,es
pec
i
al
l
yi
nt
hehuman
body
.Forme,t
hi
si
st
hemos
tbas
i
cs
t
at
ementabout
aes
t
het
i
c
s
.
Myc
ommi
t
mentt
odevel
opmybodyal
s
oext
endst
odevel
opi
ngmys
el
fasa
per
s
on.
Ther
ealr
eas
onbehi
ndwhyIwr
ot
et
hi
sbookf
oryout
ohaveyourown,
per
s
onalgui
det
ohel
pyoui
nc
r
eat
i
ngyourownaes
t
het
i
cl
i
f
e.
4
BEFORE
Whyel
s
e woul
dy
ou be r
eadi
ng a
book about me unl
es
sy
ou ar
e
c
ur
i
ousaboutwher
e Ic
ame f
r
om
and t
he c
hoi
c
esI
’
v
e made t
o get
wher
eI
am t
oday
?Howi
si
tpos
s
i
bl
e
t
ogof
r
om anav
er
aget
eenager
,t
o
myl
i
f
et
oday
? Wel
l
,t
hi
si
si
t
,my
s
t
or
y
,i
nwor
dsandpi
c
t
ur
es
,whi
c
hI
hav
eper
s
onal
l
ywr
i
t
t
enf
ory
ou.
Kent
,Was
hi
ngt
on i
sa s
ubur
b of
Seat
t
l
eand,l
et
’
sj
us
ts
ay
,al
t
houghi
t
maynotbet
heni
c
es
tc
i
t
yi
nAmer
i
c
a,
I
woul
dn’
tc
hangemyupbr
i
ngi
ng
byani
ns
t
ant
.Ihav
enoc
ompl
ai
nt
s
aboutKentandashomet
ownsgo,I
hav
eonl
ygoodmemor
i
es
.
Myf
ami
l
y
may be f
ar f
r
om nor
mal
, but I
c
oul
dn’
tl
ov
et
hem any
mor
e.My
par
ent
sar
es
t
i
l
lt
oget
herandIhav
e
t
wos
i
s
t
er
s
.
GROWI
NGUP
Ourf
ami
l
yl
i
f
er
ev
ol
v
edar
ounds
por
t
s
,c
ampi
ng/
hi
ki
ngands
pendi
ngs
omeof
t
hebes
tmoment
sofourl
i
v
est
oget
her
.
Kental
s
oof
f
er
edpl
ent
yofoppor
t
uni
t
i
es
t
odev
el
opmyat
hl
et
i
cabi
l
i
t
i
es
,whi
c
hhel
pedmol
dmei
nt
ot
hei
ndi
v
i
dualIam
t
oday
.
I
ts
t
ar
t
edwhenIwas3y
ear
sol
d.
Mypar
ent
senr
ol
l
edmei
nev
er
ys
por
tt
heyc
oul
ds
i
gnmeupf
oratt
hi
sy
oung
age-t
eamsf
orbas
ebal
l
,s
wi
mmi
ng,s
oc
c
er
.Iwasonmywayf
r
om av
er
y
,v
er
y
ear
l
yageandbor
nwi
t
hamaz
i
nggenet
i
c
sandagi
f
tf
ors
por
t
s
.
Thebi
gges
tand
mos
ti
mpor
t
anti
nfluenc
ei
nmyl
i
f
ehasbeenmypar
ent
s
.Nodoubt
.Muc
hofmy
s
uc
c
es
si
nl
i
f
ei
sc
r
edi
t
edt
omypar
ent
s
;t
hey
’
r
et
heoneswhopus
hedmet
o
bec
omewhoIam t
oday
.
5
NO REGRETS
SPORTSMANSHI
P
Mymom anddadmades
ur
et
hebas
i
c
s
ofgoods
por
t
s
mans
hi
pc
amefir
s
t
.But
my f
at
her
,par
t
i
c
ul
ar
l
y and es
pec
i
al
l
y
,
t
aughtmehow t
opl
ayc
ompet
i
t
i
vel
yas
wel
l
.
Hi
sf
avor
i
t
es
ayi
ngt
hathei
ns
t
i
l
l
ed
i
n me was“
no r
egr
et
s
”
. Forayoung
boy
,t
o under
s
t
and good s
por
t
s
mans
hi
pandal
s
odevel
opt
hedr
i
vet
oc
ompet
ewasac
r
uc
i
all
es
s
on,
andoneIwas
l
uc
kyt
ogetear
l
yon.Thanks
,
Dad.
The exampl
esofgood s
por
t
s
mans
hi
p
wer
en’
tj
us
tf
orme –f
ormydad was
al
wayst
hebas
ebal
lt
eam c
oac
ht
eac
hi
ngmyf
r
i
endsandI
t
hes
amel
i
f
emor
al
s
we c
ar
r
yon t
ot
hi
sday
. He c
oac
hed
ever
ys
eas
on,anddamnwasi
tf
un!He
wasal
s
oagr
eatl
eaderwhobel
i
evedi
n
wi
nni
ng,
asours
t
at
spr
oved.
DURI
NGSUMMER
ever
yonewoul
dhangar
oundt
hefiel
d
wat
c
hi
ng t
he t
eam pr
ac
t
i
c
e.Al
lt
he
nei
ghbor
hoodki
dswer
et
her
e,
out
s
i
de,
r
unni
ng ar
ound, bei
ng ac
t
i
ve. J
us
t
havi
ng f
un,goofing of
f
. Some ofmy
s
t
r
onges
tf
r
i
ends
hi
ps wer
e f
or
med
dur
i
ngt
hos
ebas
ebal
ls
eas
onsandt
hey
ar
ees
pec
i
al
l
ys
weetbec
aus
eourt
eams
wer
eundef
eat
ed f
ormul
t
i
pl
es
eas
ons
.
What
evert
eam Iwason,Ihadf
unbutI
al
wayspl
ayed ver
yc
ompet
i
t
i
vel
y
.I
’
ve
of
t
en wonder
ed why s
ome peopl
e
par
t
i
c
i
pat
ei
ns
por
t
sbutdon’
thave a
des
i
r
et
owi
norevendot
hei
rbes
t
.So
t
her
e ar
et
wo t
hi
ngs you now know
aboutmef
ors
ur
e–Ipl
ayt
owi
n(
and
di
devenbac
kt
hen)andIt
r
ymybes
t
.
Nomat
t
erwhat
,
It
r
ymyver
ybes
t
.
PLAYTO WI
N
T
ome,i
fyoudon’
tpl
ayt
owi
n,you
havet
hewr
ongment
al
i
t
y
.
I
n my mi
nd,i
fIevers
ens
e any
doubt
,
It
el
lt
hatvoi
c
ei
nmyhead:
“
HI
STORYI
SAL
WAYS
”
WRI
TTEN BYWI
NNERS.
“
2NDPLACEI
STHEFI
RST
L
OSER”
I
fyougr
owupwi
t
ht
hi
smi
nds
et
f
ors
por
t
s
,you c
an us
ei
tver
y
s
uc
c
es
s
f
ul
l
yi
n yourdayt
oday
l
i
f
e,t
oo.I
twor
kses
pec
i
al
l
ywel
l
wi
t
h c
ar
eer c
hal
l
enges and
r
eflec
t
son yourl
i
f
ei
n gener
al
.
Soal
wayst
r
yyourbes
tandgo
f
ort
hewi
n.
6
THE
BEGI
NNI
NG
AsIs
ai
d,Iwasat
hl
et
i
c
,ver
year
l
yon,s
owhenIs
t
ar
t
edr
unni
ngt
r
ac
k
atage9,
Ihadal
r
eadypl
ayedont
eamsi
nvar
i
ouss
por
t
sf
ors
i
xyear
s
.
WhenIwas11,
however
,
t
woevent
sc
hangedmyl
i
f
ef
or
ever
.
7
WRESTLI
NG
&WEI
GHTS
L
OOKI
NGBACK
I
TWASAMAZI
NG!
I
wasonl
y1
1whenI
got
myfir
s
twei
ghts
etand
began my wr
es
t
l
i
ng
c
ar
eer
.
Li
t
t
l
edi
dIknow
butt
hatyearwoul
dbe
a huge t
ur
ni
ng poi
nt
,
one t
hatc
ont
i
nuest
o
makemyl
i
f
epos
s
i
bl
e
t
oday
.
IWASAL
WAYSAVERYACTI
VEKI
D,
PLAYI
NGFOOTBALLWI
THMYFRI
ENDSAND
SPENDI
NGEVERYPOSSI
BLEHOUROUTDOORS.
Li
kemos
tboysmyage,If
oundt
heot
herhour
seas
i
l
ys
pentonvi
deo
games
,
RuneSc
ape(
myper
s
onal
f
av)i
npar
t
i
c
ul
ar
.
I
nol
i
f
edt
hi
sgame
f
orabout6year
s
.L
oggi
ngi
n360dayswi
t
hi
nt
hos
e6year
s
.
Thi
ss
ki
l
l
s
eti
sdefini
t
el
ydi
f
f
er
entc
ompar
edt
os
por
t
s
,buti
nawayi
tr
equi
r
es
t
hes
amement
al
i
t
yandi
sf
unandc
anbear
ealc
hal
l
enge,
unl
es
syou
botl
ol
.
8
SUPPORT
MOTI
VATI
ON
COMMI
TMENT
Iwasabi
gki
dev
ent
henandmypar
ent
sc
oul
ds
eeI
needed a s
por
twher
e my phy
s
i
c
alpr
owes
sc
oul
d
dev
el
opi
naheal
t
hyway
.Sot
heydec
i
dedt
ogetme
i
nv
ol
v
edi
nwr
es
t
l
i
ng.
Af
t
err
es
ear
c
hi
ngl
oc
alwr
es
t
l
i
ngc
l
ubs
,mymom f
oundt
heper
f
ec
tt
eam -Kent
Cougar
s
.Thei
rfir
s
tpr
ac
t
i
c
ewass
c
hedul
edi
nj
us
tac
oupl
eofweeks
.
Atfir
s
tIt
houghtwr
es
t
l
i
ngwasfight
i
ng,
s
or
tofl
i
k
eWWE.
Ihadnoi
deat
hi
swas
t
heol
des
ts
por
ti
nt
hewor
l
d.
I
ti
sal
s
o,
i
nmyopi
ni
on,
oneoft
hegr
eat
es
ts
por
t
s
ofal
lt
i
me.When Ifir
s
ts
t
ar
t
ed wr
es
t
l
i
ng i
twasl
i
k
e af
or
ei
gn game t
o me.
Gr
owi
ngup,
I
wasal
way
st
r
y
i
ngt
obr
awl
,
beat
oughki
d,
andus
emys
t
r
engt
ht
o
wi
n.
9
WRESTLI
NG
TAUGHTMEHOW
ASPORTCAN USE
STRENGTHAND
SPEED
Butul
t
i
mat
el
yt
ec
hni
que
wi
nsout
.I
tc
an be as
t
oughment
al
l
yasphys
i
c
al
l
y
.Forc
er
t
ai
n,
t
her
ei
s
anar
tt
oi
t
.
ASMYWRESTLI
NG
COMMI
TMENTS
bec
amei
nt
egr
at
edi
nt
o
ever
ypar
tofourf
ami
l
y
l
i
f
e;ol
df
r
i
ends
,nei
ghbor
s
,s
t
r
anger
s
,pr
et
t
y
muc
h ever
ybody i
n
t
ownhads
omet
hi
ngt
o
s
ayabouthow Iwasa
nat
ur
alatt
hes
por
tand
keepupwi
t
hi
t
.
HAVI
NGTHESUPPORT
OFYOURHOMETOWN
MEANSEVERYTHI
NG
t
oanupandc
omi
ngy
oungmanbec
aus
et
hos
ear
et
he
peopl
ewhok
now wher
ey
ouc
omef
r
om andt
her
eal
y
ou.
HONESTL
Y,ATFI
RSTIHATEDWRESTLI
NG.
Iwasj
us
tappr
oac
hi
ngt
hatagewher
eIonl
ywant
edt
ohangoutwi
t
h
f
r
i
ends
/
gi
r
l
s
,geti
nt
r
oubl
e,was
t
e mor
e ofmyl
i
f
el
evel
i
ng up my
RuneSc
apeac
c
ountandpl
aymyXBox.Butmypar
ent
spus
hedme.
Theymademegot
oever
ypr
ac
t
i
c
e.
1
0
OBSESSI
ON
Thi
si
spr
obabl
yt
het
i
memyobs
es
s
i
onr
eal
l
ys
t
ar
t
ed.Af
t
erwr
es
t
l
i
ng
f
orac
oupl
emont
hs
,
I
dec
i
dedI
neededt
ot
ak
eev
er
y
t
hi
ngt
ot
henex
t
l
ev
el
.
I
twasar
oundt
hehol
i
day
swhenImademybol
dannounc
ement
.
IWANTEDASETOFWEI
GHTSFOR
CHRI
STMAS.
Igotabas
i
cwei
ghts
et
:c
oupl
edumbbel
l
s
;25l
bs
.
bar
,
andabout60
l
bs
.
wor
t
hofwei
ght
s
.Mypar
ent
swer
eal
s
oni
c
eenought
oevenget
memyfir
s
twor
koutbook,
‘
wor
ki
ngoutf
ordummi
es
’
.
1
1
WHEN I
FI
RSTGOT
THEWEI
GHTSET
Is
pental
lmy f
r
ee t
i
me i
n my r
oom,
doi
ngendl
es
sc
ur
l
swi
t
hmydumbbel
l
s
;
s
houl
der pr
es
s
i
ng my bar
bel
l
; body
wei
ghtex
er
c
i
s
esandbas
i
cmovement
s
.
The wor
kout book was gr
eat and I
qui
c
kl
ywentont
ous
ewhat
everIc
oul
d
l
ear
nf
r
om ot
herbooksorf
r
om onl
i
ne
r
es
ear
c
h.
ASIDI
SCOVERED
NEW THI
NGS
ONEGREATBENEFI
T
f
r
om al
lt
hi
ss
uppor
twast
hatmy
dad woul
d r
ec
or
d ever
ys
i
ngl
e
wr
es
t
l
i
ng mat
c
h, t
hr
oughout my
ent
i
r
el
i
f
e.Ourt
r
adi
t
i
onwast
ogo
bac
k home (
or bac
k i
n t
he
bl
eac
her
s
)
,and figur
e outhow t
o
i
mpr
ove my t
ec
hni
que.Hundr
eds
andhundr
edsofmat
c
hesr
ec
or
ded,
eac
h mat
c
hs
t
udi
ed t
o figur
e out
howt
oper
f
ec
tmyt
ec
hni
que.
We wat
c
hed t
he t
apes t
oget
her
,
c
r
i
t
i
qued mys
el
f
, and pr
ac
t
i
c
ed
whatIneededt
odot
obec
omet
he
bes
t
.I
twas
n’
tl
ong bef
or
e Iwas
wi
nni
ngever
ymat
c
h,
bec
omi
ngt
he
dar
khor
s
ei
never
yt
our
namentand
s
t
unni
ngt
hec
r
owdswi
t
hdr
amat
i
c
ups
et
s
.
Iwoul
daddt
hem t
omyt
r
ai
ni
ngr
egi
me
butIc
ont
i
nuedt
oc
ons
i
s
t
ent
l
ydobas
i
c
ex
er
c
i
s
eswi
t
hmywei
ghts
et
,pus
hups
,
pul
l
ups
,
c
r
unc
hes
,
et
c
.
,
al
wayss
t
r
engt
heni
ngmyc
or
eandt
r
yi
ngt
oi
mpr
ovemy
at
hl
et
i
cabi
l
i
t
y
.
Ever
y weekend, anot
her t
our
nament
s
omewher
e i
n t
he s
t
at
es
,t
r
avel
i
ng
Myf
at
herand Iwentt
os
o many
ac
r
os
st
hec
ount
r
yj
us
tt
oc
ompet
e.
t
our
nament
s
,
ever
y weekend anot
her t
our
naYoumi
ghtt
hi
nkI
’
dber
ebel
l
i
ousatt
hi
s ment
,
andwi
t
hal
l
t
hatt
r
avel
i
ngand
pr
edi
c
t
abl
eage.
Butt
het
r
ut
hi
s
,
IknewI c
ompet
i
ng,
had“
i
t
”
.What
everi
tt
akest
owi
n–and
wi
n bi
g –Iknew even t
hen Ic
oul
d I
FEL
TI
TWASI
N MY
c
ompet
eandnotj
us
thol
dmyown,but
BL
OODTO WI
N.
domi
nat
e.
I
’
LLAL
WAYSBE
THANKFULFORTHE
OPPORTUNI
TI
ES
MYPARENTSHELPED
CREATEFORME
Theywer
e bymys
i
de atever
y
pr
ac
t
i
c
e,ever
yt
our
nament
:my
f
ami
l
ywasal
wayst
her
ewi
t
hme,
s
uppor
t
i
ngme.
1
2
I
MPROVE&
TRANSFORM
Mos
t
l
y
,t
hough,i
twasmyneedt
oi
mpr
ove,t
obet
hebes
tver
s
i
onof
mys
el
ft
hatenabl
edmet
ot
r
ans
f
or
mi
nt
oat
r
uec
hampi
on.Fort
hatt
o
happen,Ihadt
odedi
c
at
emys
el
ft
ot
hi
sgoalandt
r
ai
nandt
r
ai
nand
t
r
ai
nt
obec
omet
hebes
t
.
1
3
THEBL
OOD
SWEAT&TEARS
I
TTOOKONL
YACOUPLE
YEARSOFWRESTLI
NG
HOWEVER,
THEONL
Y
REASONYOUARE
READI
NGTHI
S
bef
or
eIwasoneoft
hebes
twr
es
t
l
er
si
n
sbec
aus
eIwasver
yl
uc
kyt
ohave
t
he c
ount
r
y
.Mys
heerdedi
c
at
i
on:t
he i
p
a
r
e
n
t
s
w
h
o
p
u
s
h
e
d
me
b
a
c
kont
o
bl
ood,t
he s
weatand,yes
,even s
ome
t
hepat
ht
os
uc
c
es
swheneverI
s
t
agt
ear
swer
eal
lwor
t
hi
t
.
ger
edof
fori
nanot
herdi
r
ec
t
i
on.
Iwasac
hampi
on.I
tf
eel
sgr
eatt
os
ayI
ght be s
ayi
ng – enough
t
r
ans
f
or
medmys
el
f
.I
fyouar
er
eadi
ng You mi
r
eady aboutt
he par
ent
s – yet
t
hi
s
,
i
ti
sal
s
owi
t
hi
nyourpower
.Youj
us
t al
t
swhoal
s
ohavea
havet
owanti
tand wor
kf
ori
t
. Ever
y manyyoungadul
t
al
entorapot
ent
i
alf
orgr
eat
nes
s
,
day
.
don’
thaveadul
t
st
ogui
det
hem.
Byt
het
i
meIwasr
eadyt
o ent
erhi
gh
d t
hat be your s
i
t
uat
i
on I
s
c
hool
,Ic
oul
dl
ook bac
k atal
lmy Shoul
d advi
s
eyouopenyoureyes
,
ac
c
ompl
i
s
hment
s
.Theywer
er
eflec
t
ed woul
l
o
o
k
a
r
o
u
n
d
a
n
d
s
e
e
i
f
y
o
u
c
a
n
fi
n
d
i
nt
het
eam r
ec
or
dsands
c
hoolc
hampi
ubs
t
i
t
ut
er
ol
emodel
unt
i
l
youar
e
ons
hi
psf
r
om mymi
ddl
es
c
hool
,
Meeker
, as
ownupenought
ofigur
eouthow
wher
eIhadbr
okenmul
t
i
pl
ei
ndi
vi
dual gr
ogui
deyour
s
el
f
.
s
c
hoolr
ec
or
ds
.Foot
bal
l
,wr
es
t
l
i
ng,and t
t
r
ac
k.
IATE,BREATHEDANDLI
VED
SPORTS.
AsIwasget
t
i
ngat
t
ent
i
onf
ormys
por
t
s
abi
l
i
t
i
es
,i
twasal
s
ot
ought
os
t
ayoutof
t
r
oubl
e.Theus
uals
t
uf
f–al
waysget
t
i
ng
s
us
pended f
or fight
i
ng, vandal
i
z
i
ng
s
c
hool
s
,s
pr
aypai
nt
i
ng bui
l
di
ng,dr
ug
deal
i
ng,s
hopl
i
f
t
i
ng,et
c
. Pr
obabl
yj
us
t
l
i
kemos
thi
ghs
c
hool
boysac
r
os
sAmer
i
c
a,younamei
t
,myf
r
i
endsandIdi
di
t
.
I
’
m notpr
oudofmys
el
fbutIknew Iwas
agood ki
d athear
tand we wer
ej
us
t
mes
s
i
ngar
ound,
mor
ebor
edt
hanbad.
ONETHI
NGIWANT
YOUTO TAKEFROM
THI
SCHAPTERI
S
LI
STENTO YOUR
PARENTSAND
GAURDI
ANS.
YOU
MAYNOTTHI
NKI
T
ATTHETI
ME,BUT
THEYTRUL
YWANT
WHAT’
SBEST
FORYOU.
1
4
LI
FE
UNEXPECTED
AsIs
t
ar
t
ed hi
ghs
c
hoolIhad al
r
eadybui
l
toneoft
hemos
taes
t
het
i
c
phys
i
quesi
nt
hes
t
at
eandwasaf
or
c
et
ober
ec
konedwi
t
honanypl
ayi
ng
fiel
d. I
tmay s
ound ar
r
ogantbutIfigur
ed hi
gh s
c
hoolwoul
d be a
c
akewal
k.
Iwasexc
i
t
ed,
ec
s
t
at
i
ceven.
1
5
SPORTS
wer
epr
et
t
ymuc
hyear
r
oundf
ormeatt
hi
s
poi
ntand f
oot
bal
lpr
ac
t
i
c
e had al
r
eady
s
t
ar
t
edt
hats
ummer
.Att
hes
amet
i
meI
was
doi
ngmys
ummerwr
es
t
l
i
ngand,ofc
our
s
e,
wei
ghtl
i
f
t
i
ng.
IWASMAKI
NGFRI
ENDS
WI
THANEW CROWDOFPEOPLE
WRESTLI
NG2010
f
r
om var
i
ousnear
bys
c
hool
sand di
f
f
er
ent
t
eams
.Ther
ewer
eal
otofnew gi
r
l
sanda
whol
enewl
evel
ofs
por
t
sc
ompet
i
t
i
on.
Hi
gh
s
c
hoolwasgoi
ngt
obef
un.
MY
BURNI
NG
HUNGER
Ial
s
os
t
ar
t
ed t
o under
s
t
and t
he
bur
ni
nghungeri
nme,t
hedes
i
r
e
f
ormor
e.
ONETHI
NGIKNOW I
S
THATI
’
VENEVERTRUL
Y
FEL
TSATI
SFI
ED.ISTRI
VE
FORMORE,AL
WAYS.
andIbel
i
evet
hi
si
st
hebas
i
cmot
i
vat
i
onbehi
nd
my s
uc
c
es
s
,whatpus
hed me f
or
war
d,Iam
al
wayshungr
y
.
MI
ND& BODYDEVEL
OPMENT
By now,Iwasf
ol
l
owi
ng a s
ol
i
d 5day s
pl
i
tand wasdevel
opi
ng a bas
i
c
under
s
t
andi
ngofmi
ndmus
c
l
ec
onnec
t
i
onandr
eal
i
z
i
ngwhatwasneededf
or
mus
c
l
ehyper
t
r
ophy
.Wei
ghtl
i
f
t
i
ngwi
s
e,myknowl
edgewasahundr
edt
i
mes
whati
thadbeen.Mynut
r
i
t
i
onwasal
s
ogoodandmyt
r
ai
ni
ngwast
hebes
ti
t
hadeverbeenatt
hatpoi
nt
.Ever
yt
hi
ngwasont
r
ac
k;al
lt
hathar
dwor
kwas
payi
ngof
f
.
1
6
NEXT
STEP
GAMEPLAN
Li
keal
l
hi
ghs
c
hool
at
hl
et
es
,
myeyewas
al
wayson t
he pr
i
z
e –at
hl
et
i
cs
c
hol
ar
s
hi
pst
oc
overc
ol
l
eget
ui
t
i
onandpl
ayi
ngatt
henextl
evel
.I
twast
henexts
t
ep
and ever
yt
hi
ng dur
i
ng t
hos
ef
ol
l
owi
ng
f
ouryear
shadbeenpl
annedouti
nmy
head,Ihad a game pl
an ofwhatI
neededt
odot
opr
es
entmys
el
ft
ot
he
bes
tc
ol
l
egesandear
nmys
el
fas
c
hol
ar
s
hi
pt
oat
opD1s
c
hool
.
Fr
es
hman years
t
ar
t
ed of
fgr
eat
.Iwas
c
apt
ai
n oft
he f
oot
bal
lt
eam,pl
ayi
ng
r
unni
ng bac
k and out
s
i
de l
i
nebac
ker
andwehadawi
nni
ngs
eas
on.Foot
bal
l
has al
ways been one ofmy f
avor
i
t
e
s
por
t
sandi
twases
pec
i
al
l
yf
un(
nott
o
ment
i
on c
hal
l
engi
ng) t
o mat
c
h up
agai
ns
tawhol
enewdi
vi
s
i
onofki
dsand
c
ompet
eagai
ns
tawhol
enew l
evelof
t
al
ent
.
Af
t
erf
oot
bal
ls
eas
on,i
twaswr
es
t
l
i
ng
s
eas
on.Al
t
houghI
wasonl
yaf
r
es
hman,
Ihad f
ouryear
sofexper
i
enc
ebehi
nd
me.Myexper
i
enc
eands
ki
l
ls
etputme
wayabovemyagegr
oup–al
lt
heway
upt
ot
hel
evelofWr
es
t
l
eroft
heYear
.
Asa14yearol
df
r
es
hman!
1
7
IWASTEAM CAPTAI
NANDTHEONL
YPLAYER
TO MAKEI
TTO STATETHATYEAR.
THEN,
TRACK.
Br
eaki
ngmul
t
i
pl
es
c
hoolr
ec
or
dsandmaki
ngi
tt
os
t
at
eever
yyear
.
Wr
es
t
l
i
ng,f
oot
bal
land t
r
ac
kkeptmebus
yf
r
es
hman,s
ophomor
e,and j
uni
or
year
.Eac
hs
por
t
,ever
ys
eas
on,i
ts
eemed t
o go byi
n abl
ur
,r
i
ghtup unt
i
l
begi
nni
ngofs
eni
oryear
.Ic
ans
i
tdownandl
i
s
tal
loft
hemanyawar
dsf
r
om
t
hos
eyear
s
,
s
howal
l
ofmyt
r
ophi
esandmedal
sbutt
os
um i
tal
l
upI
wasafier
c
e
c
ompet
i
t
oraswel
lasat
eam pl
ayerandl
eader
.
ASISTARTEDSENI
ORYEAR
Iwasal
r
eadyt
al
ki
ngt
oac
oupl
eD1
s
c
hool
saboutpot
ent
i
als
c
hol
ar
s
hi
ps
f
orapos
i
t
i
onont
het
eamsasout
s
i
de
l
i
nebac
ker
.I
tf
el
tl
i
keIc
oul
dn’
tl
os
e.
AsIs
ai
d,myent
i
r
ef
ut
ur
ewasbas
ed
on get
t
i
ng c
ol
l
ege pai
df
or by a
s
por
t
ss
c
hol
ar
s
hi
p.Cl
ear
l
yIwason
t
her
i
ghtpat
ht
oac
c
ompl
i
s
hi
ng t
hi
s
f
ar
r
eac
hi
nggoal
.
1
8
LI
FE
HAPPENS
Ever
yt
hi
ngt
ookat
ur
nf
ort
hewor
s
tasIs
t
ar
t
edmys
eni
oryearandmyl
as
t
f
oot
bal
ls
eas
onbegan.
I
twast
hefir
s
tgameoft
hes
eas
onandwewer
edomi
nat
i
ng.Iwasl
eadi
ng
t
hegamei
nt
ac
kl
es
/
t
ac
kl
esf
orl
os
sandwasf
eel
i
ngc
onfidentgoi
ngi
nt
o
t
hats
eas
on.
I
twasj
us
tac
oupl
emi
nut
esi
nt
ot
he4t
hquar
t
erandmyl
i
f
e,
es
s
ent
i
al
l
yasI
knewi
t
,
ended.
1
9
I
THAPPENED
ONTHENEXT
PLAY
AsIdovef
orat
ac
kl
e,
wr
appi
ngmyar
ms
ar
oundt
hebal
lc
ar
r
i
er
.It
ookhi
m down
f
ort
he t
ac
kl
e buti
nt
hats
ame s
pl
i
t
s
ec
ond,oneofmyt
eammat
esdovef
or
t
het
ac
kl
easwel
l
.Wi
t
hhi
sheaddown,
hewasflyi
ngbl
i
ndwi
t
hnoi
deawher
ehe
mi
ghtl
and.
UNFORTUNATEL
Y
FORME
He l
anded a s
houl
dert
ac
kl
ei
nt
o my
ext
endedl
ef
tknee.Hi
swei
ghtbentmy
kneei
nanunnat
ur
alpos
i
t
i
onasIhear
da
“
pop”
.Atfir
s
tI
hadnoi
deawhathadj
us
t
happened.Myl
eg f
el
tal
i
t
t
l
euns
t
abl
e,
butIwasabl
et
ol
i
mpof
ft
hefiel
d.The
t
eam doc
t
or
st
ookal
ookatmeands
ai
dI
wasgoi
ngt
ohavet
os
i
toutf
ort
her
es
tof
t
hegame.
“
MYTEAM NEEDSME!
”
ASYOUMI
GHTEXPECT
Iwas yel
l
i
ng,t
el
l
i
ng anyone who
woul
dl
i
s
t
enIwasfineandr
eadyt
o
hopbac
ki
n.“
Myt
eam needsme”I
s
ai
d overand over
,and t
heys
ai
d
“
no”overandover
.
IHADTO SI
TOUT
THEREMAI
NDEROF
THEGAME
I was s
t
i
l
l opt
i
mi
s
t
i
c ever
yt
hi
ng
woul
d be okay butaf
t
erabouta
week,
myknees
t
i
l
l
was
n’
tanybet
t
er
.
I
twaspr
et
t
ys
wol
l
enandj
us
tdi
dn’
t
f
eelr
i
ght
.Somypar
ent
sand Idi
d
s
omer
es
ear
c
h and f
ound t
hebes
t
doc
t
orf
ort
hi
st
ypeofi
nj
ur
y
.
Ihadt
os
i
toutt
her
emai
nderoft
he
game.
I
wass
t
i
l
l
opt
i
mi
s
t
i
cever
yt
hi
ng
woul
d be okay butaf
t
erabouta
week,
myknees
t
i
l
lwas
n’
tanybet
t
er
.
I
twaspr
et
t
ys
wol
l
enandj
us
tdi
dn’
t
f
eelr
i
ght
.So mypar
ent
sand Idi
d
s
ome r
es
ear
c
h and f
ound t
he bes
t
doc
t
orf
ort
hi
st
ypeofi
nj
ur
y
.
Af
t
ers
ome t
es
t
sand s
ome poki
ng
ar
ound t
he knee,i
tt
ook t
he t
op
doc
t
oronl
yac
oupl
e ofmi
nut
est
o
br
eakt
hehor
r
i
bl
enews
.
IHADTORN MYACL
MYLEFTKNEEWOULD
NEEDSURGERY
2
0
ANGER
REGRET
&SORROW
Thedoc
t
orwentont
os
ayt
hi
swast
heonl
yc
hoi
c
ei
fI
everwant
edmyknee
bac
kt
onor
mal
.And,i
fs
ur
ger
ywas
n’
tbadenough,Iwast
ol
dmys
eni
or
f
oot
bal
ls
eas
onwasover
.Myl
as
t
,
andmos
ti
mpor
t
antyear
.
Iwass
t
i
l
ll
i
s
t
eni
ngt
ot
hehor
r
i
dnewsasIf
el
tmywhol
es
por
t
sc
ar
eerflas
h
bef
or
emyeyes–was
t
ed-j
us
tl
i
ket
hat
.
I
t
ur
nedt
omyf
at
herandwel
oc
ked
eyes
.Anger
,
r
egr
et
,
s
or
r
ow–i
twasat
oughmoment
.
21
MYHEARTFEL
TRI
PPED
FROM MYCHEST
I
hadnoi
deawhatdot
o.Theemot
i
onsI
f
el
twer
ebeyondanyt
hi
ngIhadexper
i
enc
edupunt
i
lt
hatpoi
nt
.I
’
l
lbehones
twhatc
amenextwasugl
y-If
el
li
nt
oa
r
ealdar
kdepr
es
s
i
on.
I
TTOOKASOLI
D
COUPLEMONTHS
Af
t
ers
ur
ger
yf
orever
yt
hi
ng t
o be
bac
kont
r
ac
kandwr
es
t
l
i
ngt
heend
ofmy s
eni
oryearwas an ac
t
ual
pos
s
i
bi
l
i
t
y
.
Att
hi
spoi
ntt
her
es
ul
t
sf
r
om r
ehab
wer
ewor
ki
ng-Ihadf
ul
lr
ot
at
i
oni
n
Eac
hdayIf
el
ldeeperanddeeperi
nt
oa myknee;i
tl
ookedl
i
keIwasgoi
ng
hol
ei
ns
i
deofmet
hats
eemedbot
t
om- t
obeabl
et
oc
ompet
ei
nmys
eni
or
l
es
s
.Iam ver
ygr
at
ef
uli
twasnotmor
e yearofwr
es
t
l
i
ngaf
t
eral
l
.
t
hanaf
ew weeksunt
i
lt
hes
ur
ger
ywas
ac
t
ual
l
y per
f
or
med. Ever
yt
hi
ng went
wel
l
.Per
f
ec
t
l
y
.
REHAB
I
twasf
ourt
i
mesaweek,wi
t
hr
i
gor
ous
ex
er
c
i
s
es t
hat my phys
i
c
al t
her
api
s
t
c
r
eat
ed. Ial
s
o di
d my own wor
kout
ever
yni
ghtandwhat
everot
hert
her
apy
was r
ec
ommended ort
hatIt
hought
c
oul
ds
peed up t
he r
ec
over
ypr
oc
es
s
.
Sec
r
et
l
yIt
ol
d mys
el
ft
hati
fIpus
hed
har
denough,Ic
oul
dr
ec
overi
nt
i
met
o
r
et
ur
nf
or what
ever r
emai
ned ofmy
s
eni
orwr
es
t
l
i
ngs
eas
on.
I
wast
r
ul
yatanal
l
t
i
mel
owdur
i
ngt
hes
e
weeksbutIc
ont
i
nuedt
ogot
ot
hegym.
I
tdi
dn’
tmat
t
ert
hatIwasonc
r
ut
c
hesor
t
hatIc
oul
dn’
tpl
ac
eanywei
ghtonmy
l
ef
tl
eg,
Is
t
i
l
lwentt
ot
hegym ever
yday
.
FORME,
THEGYM
WASTHEONEAND
ONL
YPLACEICOULD
FORGETABOUTALL
MYPROBLEMSAND
JUSTFEELLI
KEMY
OLDSELFAGAI
N
THEDEPRESSI
ON
WASLI
FTI
NG
Ibegant
of
eelgoodaboutmys
el
f
agai
n.
Agl
i
mmerofhopeappear
ed
wheni
ts
t
i
l
ls
eemedpos
s
i
bl
et
hatI
c
oul
dbeawar
dedenoughs
c
hol
ar
s
hi
pmoneyf
ors
c
hool
i
ngt
obepai
d
f
orand,asi
mpor
t
antt
o me,c
ompet
i
ng and pl
ayi
ng s
por
t
s att
he
nextl
evel
.Ever
yt
hi
ng was s
l
owl
y
get
t
i
ngbac
kt
onor
mal
.Bynow i
t
wasl
at
ebas
ket
bal
l
s
eas
on,
wewer
e
i
nc
l
as
spl
ayi
ngagame,andIwent
upf
orar
ebound.
I
l
eaptupandc
amedownon–yupp
yougues
s
edi
t-myl
ef
tl
eg.Al
lmy
wei
ghtj
ammed down on mybad
knee.I
tdi
dn’
tt
akemuc
hf
ormet
o
knowIhadr
et
or
nmyACL.
2
2
Hec
onfir
medIhadf
ul
l
yt
or
nmy
ACLagai
n.Thedoc
t
ors
c
hedul
ed
ar
epeats
ur
ger
yf
ort
hef
ol
l
owi
ng
week.
Idec
i
ded t
o hol
d of
fons
ur
ger
y
unt
i
laf
t
ermyhi
ghs
c
hoolgr
aduat
i
on.Iwoul
dn’
thavebeenabl
et
o
pl
ay s
por
t
sanyway
,s
oi
tdi
dn’
t
make s
ens
et
o go t
hr
ough t
he
s
ur
ger
yands
pendwhatr
emai
ned
ofs
eni
oryearon c
r
ut
c
hes and
l
i
vi
ngl
i
f
easac
r
i
ppl
e.I
j
us
tkeptt
o
mywor
kouts
c
hedul
e,hi
t
t
i
ngt
he
gym.
MEN’
S
PHYSI
QUE
Aboutamont
haf
t
ermys
ec
ondACLt
ear
,awomanatt
hegym,whohad
not
i
c
ed myphys
i
que,and had s
eenmewor
ki
ng out
,appr
oac
hed me.
Shei
nt
r
oduc
edher
s
el
f
,
hernamewasT
anj
i
J
ohns
on,
ands
her
anherown
bodybui
l
di
ngc
ompet
i
t
i
on–TheT
anj
iJ
ohns
onVanc
ouverNat
ur
al
.She
as
kedi
fIwasi
nt
er
es
t
edi
nc
ompet
i
ng.
Peopl
eof
t
enwoul
dc
omeupt
omeatt
hegym c
omment
i
ngonmyphys
i
que,s
oIhadenoughpoi
s
et
ot
el
lherIwoul
dc
ons
i
derwhats
hes
ai
d
event
houghIhadnor
eali
deaofwhats
hewast
al
ki
ngabout
.
23
NEW CHAPTER
I
N MYLI
FE
MEN’
SPHYSI
QUE
Peopl
eof
t
enwoul
dc
omeup t
omeat
t
hegym c
omment
i
ng onmyphys
i
que,
s
oIhadenoughpoi
s
et
ot
el
lherIwoul
d
c
ons
i
derwhats
he s
ai
d even t
hough I
hadnor
eali
deaofwhats
hewast
al
ki
ng
about
.
FI
TNESSREALM
& BODYBUI
LDI
NG
Doi
ngmor
er
es
ear
c
honl
i
ne,Is
oon
di
s
c
over
ed t
he ‘
fit
nes
sr
eal
m’
.I
began pos
t
i
ng on t
he bodybui
l
di
ng.
c
om f
or
umsandent
er
edmys
el
f
i
nt
o t
he t
r
ans
f
or
mat
i
on of t
he
mont
hc
ont
es
t
.I won and t
hus
Iwentr
i
ghthomeaf
t
ermywor
koutand br
oughts
ome at
t
ent
i
on f
r
om t
he
s
t
ar
t
ed doi
ng r
es
ear
c
h -exac
t
l
y what bodybui
l
di
ngc
ommuni
t
yt
omys
el
f
.
was t
hi
s“
Men’
s Phys
i
que”
? I di
dn’
t
know,norc
oul
d Ihave pr
edi
c
t
ed,t
hi
s Is
t
ar
t
edl
ear
ni
ngmor
eoft
hei
ndus
wast
hebegi
nni
ngofawhol
enewc
hap- t
r
y and was wat
c
hi
ng YouT
ube
t
eri
nmyl
i
f
e.
vi
deosand l
ear
ni
ng ofl
egendsi
n
Dur
i
ng t
hi
sdec
i
s
i
on maki
ng pr
oc
es
s
,I
t
houghtaboutt
hes
i
xyear
sI
hadal
r
eady
puti
nt
owor
ki
ngoutanddevel
opi
ngmy
phys
i
que.
I
thad neverdawned onmebef
or
e,
butmaybeIc
oul
ddos
omet
hi
ngwi
t
h
t
hebodyIhadc
r
eat
ed.
IDECI
DED
TO COMPETE.
t
hei
ndus
t
r
y–Ial
r
eadyhadmyi
dol
Ar
nol
d Sc
hwar
z
enegger but I
l
ear
ned ofot
her l
egends i
nt
he
i
ndus
t
r
yaswel
l
.Thi
swasawhol
e
newwor
l
dt
ome,
andIl
ovedi
t
.
RECOGNI
TI
ON
Pr
et
t
ys
oon peopl
e onl
i
ne wer
e
c
omment
i
ngonmybody
,
ques
t
i
ons
aboutmyt
r
ai
ni
ng,myj
our
neyand
f
r
om t
her
e,
t
hi
ngsj
us
tt
ookof
f
.Suddenl
yt
her
ewasmoment
um anda
s
ens
eofex
c
i
t
ement
.
Iwasr
eadyf
or
t
hi
sc
ompet
i
t
i
on.
L
ot
sofpeopl
ear
el
uc
kyandfindt
hem s
el
vesatt
her
i
ghtpl
ac
eatt
her
i
ghtt
i
me
butIhavef
ound t
hatt
hi
si
sonl
yt
hec
as
ewhent
heyhavedonet
her
i
ght
pr
epar
at
i
on.
T
akeadvant
ageofever
yoppor
t
uni
t
y
.
WEONL
YGETONELI
FETO LI
VE,BUT
I
FYOULI
VEI
TRI
GHT,ONEI
SENOUGH
2
4
ENDOF
BEGI
NNI
NG
Onc
et
hedec
i
s
i
onwasmadet
oc
ompet
e,
I
s
t
ar
t
edpr
eppi
ngf
ort
hes
how.
Asmuc
hass
por
t
shadbeenanal
l
c
ons
umi
ngpar
tofmyl
i
f
e,bodybui
l
di
ngnow t
ookover
.Evenwi
t
ht
hei
nf
or
mat
i
onavai
l
abl
eont
heI
nt
er
net
,I
s
t
i
l
lhadal
ott
ol
ear
n.
25
THEN I
STUMBLEDUPON
THELEGENDZYZZ
Hegavewor
dt
omys
pi
r
i
t–t
heaes
t
het
i
c
l
i
f
es
t
yl
e.Ihadal
waysbeeni
nt
os
t
ayi
ng
l
ean year
r
ound,t
anni
ng and par
t
yi
ng,
l
i
vi
ngl
i
f
et
ot
hef
ul
l
es
t
,notc
ar
i
ngabout
whatot
her
st
houghtofme.
Thi
swashow
Ihadal
waysl
i
ved,butZyz
zwast
heone
who gave me awor
dt
o des
c
r
i
be t
he
way Il
i
ved my l
i
f
e. The Aes
t
het
i
c
Li
f
es
t
yl
e.
IL
OVEDTHEPREP
pr
ac
t
i
c
i
ng my pos
i
ng, eat
i
ng s
uper
c
l
ean,
andt
r
ai
ni
ngt
hehar
des
tI
hadever
i
nmyl
i
f
e.Al
lt
oos
ooni
twast
heni
ght
bef
or
et
he c
ompet
i
t
i
on.Is
haved my
ent
i
r
ebody(
att
het
i
me,
It
houghti
twas
t
he wei
r
des
tt
hi
ng ever
)
,appl
i
ed my
c
ompet
i
t
i
ont
anandwasr
eadyt
ogo.
Vanc
ouverwasa3hourdr
i
vef
r
om my
home;mydaddr
oveust
her
et
hemor
ni
ngoft
hec
ompet
i
t
i
on.
I
hadr
eadandwast
ol
dt
hatdehydr
at
i
on
gi
vest
hedes
i
r
eddr
y
,vas
c
ul
arl
ookf
or
t
hes
t
age.St
i
l
l
,t
ot
hi
sday
,Ir
emember
my br
eakf
as
t f
r
om t
hat mor
ni
ng.
Panc
akesands
t
eak,l
oadsofs
yr
up,and
nowat
er
.Iwashopi
ngf
ormyvei
nst
o
popandgi
vemet
hatdr
y
,
vas
c
ul
arl
ookI
hads
eeni
npi
c
t
ur
es
.
YOULI
VEANDLEARN
FROM MI
STAKES,
DEFI
NI
TEL
YWOULDN’
T
RECOMMENTTHI
SSTYLE
OFPREPPI
NGNOW
ASSOON
ASWEARRI
VED
I
twast
i
met
or
egi
s
t
erf
ort
heevent
.
Thefir
s
tt
hi
ngInot
i
c
edatc
hec
ki
n
wast
he numberoft
an,at
t
r
ac
t
i
ve
peopl
e. I was s
ur
r
ounded by
beaut
yandheal
t
handfit
nes
sandi
t
f
el
tpr
et
t
ywi
l
d.I
twast
hefir
s
tt
i
meI
waseveri
nt
hes
amer
oom wi
t
hs
o
manypeopl
ewi
t
ht
hes
ames
har
ed
i
nt
er
es
t
sandgoal
s
.
Is
t
ar
t
ed t
al
ki
ng wi
t
hs
ome bi
ki
ni
c
ompet
i
t
or
s and my dad and I
endedupgoi
ngbac
kt
ot
hei
rhot
el
r
oom t
ohangoutwi
t
hunt
i
lt
i
mef
or
t
hec
ompet
i
t
i
on.
2
6
FL
OW
OFTHI
NGS
Ashedr
oveusbac
kt
ot
hec
ompet
i
t
i
on,
I
r
eal
i
z
edI
hadnoi
deaofwhatt
oexpec
t
,
t
hi
swasal
l
ac
ompl
et
el
ynewgamet
ome,
andI
ki
ndofj
us
twentwi
t
ht
heflowof
t
hi
ngs
.
Igotmypumpon,j
okedar
oundwi
t
hs
omebi
ki
nic
ompet
i
t
or
sbac
ks
t
ageand
wheni
twasmyt
i
met
oent
ert
hes
t
age,
Idi
d.
If
el
tpr
et
t
yc
onfidentgoi
ngi
nf
r
ont
oft
heaudi
enc
eandendedupwi
nni
ngmyhei
ghtc
l
as
s
.
IWASECSTATI
C!
27
ALLTHATHARDWORKHADPAI
DOFF
Then,Ihear
dt
hei
nt
er
c
om announc
et
i
mef
ort
heOver
al
lr
ound.Ther
ewer
e
f
ourot
herCl
as
swi
nner
sandweal
lwal
kedont
ot
hes
t
age.Headt
oHead-We
bat
t
l
edi
toutf
ort
heOver
al
l
.
Ther
ewer
emor
et
han60+c
ompet
i
t
or
st
ot
al
i
nt
heMen’
sphys
i
quec
at
egor
yof
t
heVanc
ouvers
how.Iwast
heyounges
tbyf
ar
,17year
sol
d,andmanyoft
he
c
ompet
i
t
or
swer
ement
wi
c
emyage.Iwon’
tl
i
e–t
hec
ompet
i
t
i
onwasfier
c
e;
t
hes
ewer
es
omeoft
hebes
tphys
i
quesi
nt
hePac
i
ficNor
t
hwes
t
.
Af
t
erj
udgi
ngwasdone,t
hefiv
e
ofuswer
et
ol
dt
os
t
and t
ot
he
s
i
de.Thefinalwi
nnerwasgoi
ng
t
o be announc
ed.The nex
tf
ew
s
ec
ondsf
el
tl
i
k
eal
i
f
et
i
me.The
c
r
owdwass
i
l
ent
.
Thent
heys
ai
di
t
.
“THEOVERALL
WI
NNEROFTHE2012
VANCOUVERNATURAL
JEFFSEI
D!
”
Thec
r
owdr
oar
ed.Ic
ongr
at
ul
at
edmyf
el
l
ow c
ompet
i
t
or
sandmovedt
ot
he
mi
ddl
eoft
hes
t
age.I
tf
el
tl
i
keadr
eam,
i
ts
eemedt
ogoodt
obet
r
ue.
T
wopr
et
t
yhotc
hi
c
kswal
kedoutwi
t
hmyt
r
ophyands
wor
dandawar
dedt
hem
t
ome.
I
hel
dt
hes
wor
dup,
hi
ghup,
i
nc
el
ebr
at
i
on.
Fi
nal
l
y
,
af
t
ers
omanymont
hs
off
al
l
i
ngi
nt
odepr
es
s
i
on,
If
el
tl
i
kemys
el
fagai
n.
You’
vehear
di
tami
l
l
i
ont
i
mes
-ever
yt
hi
ng happensf
orar
eas
on.I
nt
hi
si
ns
t
anc
e,t
r
uerwor
dsc
oul
dn’
tbe
s
poken.
2
8
GOI
NG
FORWARD
Af
t
ert
heVanc
ouvervi
c
t
or
y
,Is
t
i
l
lneededs
ur
ger
y
,hadhi
ghs
c
hoolt
ofini
s
h,
pr
om andmanyhour
st
ol
ogi
nt
ot
hegym t
ogetmys
el
fbac
kt
omyf
or
mergl
or
y
.
I
near
l
yMay2012Ipos
t
edmyfir
s
tvi
deot
oYouT
ube.Thef
oot
agewass
hot
r
i
ghtbef
or
emy2ndACLs
ur
ger
yandIus
edt
hedownt
i
met
oedi
tt
hevi
deo.I
gotnot
i
c
edr
i
ghtawayandmynamebec
ameknowni
nt
hefit
nes
si
ndus
t
r
y
.
Thi
ngswentqui
c
kl
yf
r
om t
her
e.
29
MI
AMI
Mybi
r
t
hdayi
si
nJ
une s
o wi
t
hi
n af
ew
days I gr
aduat
ed f
r
om hi
gh s
c
hool
,
t
ur
ned 18,and flew t
o Mi
amit
he day
af
t
ermygr
aduat
i
on.WhyMi
ami
? Ihad
nor
eali
dea.Butt
her
ewass
unands
and
andpar
t
i
esever
yni
ght
.I
twast
i
mef
ora
c
hange f
r
om t
he t
ypi
c
alWas
hi
ngt
on
weat
herIhadgr
ownupwi
t
h.Pl
uss
ome
oft
hebes
tphot
ogr
apher
si
nt
hei
ndus
t
r
y
wer
el
oc
at
ed i
nMi
amiand s
omemor
e
c
ompet
i
t
i
onst
oc
ompet
ei
n.
USI
NGFL
ORI
DAASMYBASE
Is
t
ar
t
edpos
t
i
ngvi
dsr
egul
ar
l
y
.
Then,
Iwasabl
et
oel
evat
emyi
magebywor
ki
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t
h
phot
ogr
apherL
ui
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ael
.Thi
swast
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i
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amousSpar
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epi
c
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esfloodedt
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mynamegr
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het
al
kof
t
hefit
nes
si
ndus
t
r
y
.
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i
mi
ngwasi
dealbec
aus
et
heSout
her
nSt
at
esChampi
ons
hi
pswashappeni
ngat
t
hes
amet
i
me.Iwast
heyounges
tent
r
antamong100c
ompet
i
t
or
s
.Andal
t
houghby
f
art
heyounges
t
,
Iendedupwi
nni
ngt
heover
al
landbeat
i
ngoutmenwhohaddedi
c
at
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hei
rl
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vesf
ort
hatver
yc
ompet
i
t
i
on.
THEOTHERTHI
NGTHATHAPPENED
dur
i
ngt
hi
sFl
or
i
das
t
aywasIf
oundagr
eatment
or
,
J
ohnDal
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howedmet
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ns
andout
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hefit
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het
i
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or
i
da,Iwasr
eadyt
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onquer
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hefit
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ndus
t
r
y
.
3
0
31
GETTI
NGDOWN
TO BUSI
NESS
I
FBBPRO CARD
Fi
r
s
tt
hi
ngonmyc
ar
eeragendawasget
t
i
ngmyI
FBBpr
oc
ar
d.
Thebi
gges
tqual
i
f
yi
ng
s
how oft
heyearwasgoi
ngoni
nexac
t
l
yonemont
hi
nLasVegas
,wi
nni
ngt
hi
ss
how
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ds
ec
ur
emygoalasbei
ngt
heyounges
tI
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oofal
lt
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ts
eemedl
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ket
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r
i
ghtt
i
met
ol
eaveMi
amianywayandc
ompet
i
ngi
nt
hi
ss
howwasper
f
ec
tt
i
mi
ng.
IWASON MYWAYTO VI
CTORY.
OR,
SO ITHOUGHT
.
WhenIc
al
meddown,It
al
kedt
ot
hej
udges
,obj
ec
t
i
ngt
owhatIbel
i
evedwasabad
c
al
l
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pol
i
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c
al
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ymot
i
vat
ed.
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udgesdi
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tdi
s
agr
ee.Theyt
ol
dmeIhadt
opaymyduesbef
or
eget
t
i
ngmypr
o
c
ar
d.Ther
ei
sawhol
es
ys
t
em i
npl
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If
oundout
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om l
i
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os
pendac
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ompet
i
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r
os
st
hec
ount
r
yi
nor
der
t
oc
l
i
mbt
hel
adderandat
t
ai
npr
os
t
at
us
.
BODYPOWER
NATI
ONALS
The f
ol
l
owi
ng yearIwast
r
avel
i
ng t
o
Engl
andt
oat
t
endmyfir
s
tfit
nes
sExpo
– Body Power
.Iwas wor
ki
ng wi
t
h
GymShar
katt
hatt
i
meand t
hi
swasa
gr
eatc
hanc
et
ol
ear
nmor
eaboutt
he
fit
nes
sbus
i
nes
s
,es
pec
i
al
l
yhow t
hi
ngs
wor
ki
nt
er
nat
i
onal
l
y
.
Nat
i
onal
s have 6 di
f
f
er
ent hei
ght
c
l
as
s
es and t
hi
s year t
her
e wer
e
appr
oxi
mat
el
y 120 c
ompet
i
t
or
s
.
Al
t
hought
hi
swast
hebi
gges
ts
how i
n
men’
s phys
i
que hi
s
t
or
y and i
t was
goi
ngt
obemyt
oughes
tc
ompet
i
t
i
on
yet
,
Iwasr
eady
.
Af
t
ert
hebadexper
i
enc
ei
nVegas
,
I
j
us
t
keptgoi
ng.Igotaj
ob asaper
s
onal
t
r
ai
neratDavi
dBar
t
onGym i
nBel
l
evue
andc
ont
i
nuedt
opos
tYouT
ubevi
deos
whi
l
e my f
ol
l
owi
ng kept gr
owi
ng
exponent
i
al
l
y
.Ever
yt
hi
ngwasr
i
ghton
t
r
ac
k.
Al
lt
oos
oonIwasbac
ki
nWas
hi
ngt
on,
wi
t
honeweekt
opr
epar
ef
orNat
i
onal
s
.
Mydad and Iflew t
oChi
c
agoonmy
19t
hbi
r
t
hday–J
une12,2013.I
thad
been j
us
t over a year s
i
nc
e Ihad
fini
s
hed hi
gh s
c
hool and gone t
o
Mi
ami
.
32
YOUNGEST
I
FBBPRO EVER
Inai
l
edmypr
ep,
mypos
i
ngwasonpoi
ntandbec
aus
eIendedupwi
nni
ngmy
hei
ghtc
l
as
s
,
I
bec
amet
heyounges
tI
FBBpr
of
es
s
i
onal
.Ever
.
Theni
twasl
i
ket
he
pr
evi
ouss
howsal
loveragai
n–ons
t
age,t
hes
i
xc
hampi
onsbat
t
l
i
ngi
toutf
or
t
heOver
al
l
. St
eppi
ng ons
t
age,Ic
hec
ked outmyf
el
l
ow c
ompet
i
t
or
s
,t
hen
movedt
omymar
k,
l
ooki
ngouti
nt
ot
hehugec
r
owd.
I
’
ve al
waysf
ound i
tf
unnyhow,i
n bodybui
l
di
ng c
ompet
i
t
i
ons
,you l
i
t
er
al
l
y
dedi
c
at
eyourent
i
r
el
i
f
e,hundr
edsofhour
ss
ac
r
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fic
edi
nt
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l
yf
ood
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epf
or6meal
sadayanddi
et
i
ng24/
7f
ort
het
hr
eemont
hsbef
or
et
hec
ont
es
t
j
us
tf
orami
nut
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woons
t
age.
GRI
NDFORGL
ORY
I
t
’
sal
otofgr
i
ndf
ors
hor
tt
i
megl
or
y
.But
,
oh,
t
hegl
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y!Li
kebef
or
e,
onc
ec
ompar
i
s
onswer
ec
ompl
et
e,t
hej
udgeswhi
s
per
i
ngqui
et
l
y
,weal
lwai
t
edf
ort
he
finaldec
i
s
i
on.
Myhear
twasr
ac
i
ngands
ec
ondsf
el
tl
i
kemi
nut
es
.
Themas
t
erofc
er
emoni
est
ookt
hemi
candbeganr
eadi
ngt
henamesofeac
h
c
ompet
i
t
orons
t
age,t
el
l
i
ngever
yone(
andus
)wewer
et
hebes
ti
nt
henat
i
on
ands
houl
dbepr
oudf
orhowf
arwehadc
ome.
33
Theni
twast
i
me,
t
hemomentoft
r
ut
h.
.
.
PLEASETAKETHETROPHYANDTHI
SYEARS
2013NATI
ONALSOVERALLWI
NNERAND
YOUNGESTI
FBBPRO OFALLTI
ME,JEFFSEI
D
THECROWD
WENTCRAZY
It
hr
ew myar
msupi
nc
el
ebr
at
i
on,as
mi
l
eonmy
f
ac
ef
r
om eart
oear
.
I
s
hookhandswi
t
heac
hc
ompet
i
t
or
,
andt
henwent
t
ot
hemi
ddl
eoft
hes
t
aget
oac
c
eptt
heawar
d.
THI
SWASTHEBEST
MOMENTOFMYLI
FE
34
MR
OL
YMPI
A
Thefir
s
tt
hi
ngt
hatpoppedi
nt
omyheadass
oonas
IwonJ
uni
orNat
i
onal
swast
heMr
.
Ol
ympi
a.
TheOl
ympi
awasac
oupl
eofmont
hsawayandi
t
wasal
waysi
nt
he bac
kofmymi
nd when Ifir
s
t
s
t
ar
t
edt
r
ai
ni
ngf
orMen’
sPhys
i
que.
Butr
i
ghtnow t
her
ewer
epr
es
si
nt
er
vi
ews
,mydad
t
ot
hank–agai
n–andal
otofc
ongr
at
ul
at
i
onsand
c
el
ebr
at
i
ont
obehad.
Butass
oonaswegotbac
kt
o
t
hehot
elr
oom i
twasal
lbus
i
nes
s
.Wedevi
s
ed a
gamepl
anf
orhowI
’
dmakei
tt
ot
heOl
ympi
as
t
age.
Ther
ear
et
wowayst
oqual
i
f
yf
ort
heMr
.Ol
ympi
a:
pl
ac
eof
t
en enough i
nt
het
op 5 i
nt
heI
FBB Pr
o
s
howsoft
heyeart
oear
nt
hes
uf
fic
i
entamountof
poi
nt
sandbet
op5i
nt
hepoi
nts
t
andI
i
ngsor
;wi
na
pr
os
how.
We dec
i
ded t
he l
at
t
erwasmybes
topt
i
on. The
Ol
ympi
adeadl
i
newasi
naf
ew mont
hsandt
her
e
wer
eonl
yaf
ew s
howsl
ef
tt
oqual
i
f
y
.Iended up
flyi
ng al
lac
r
os
st
he c
ount
r
y
,hi
t
t
i
ng t
hr
ee s
hows
dur
i
ng t
hemont
hofJ
ul
y
.I
twas
n’
tunt
i
lt
hefinal
s
howoft
hes
eas
on–t
heVal
ent
i
Gol
dCupi
nFl
or
i
da
–t
hatIfinal
l
ymadet
hec
ut
.
I
twasdoor
di
eandIwast
ot
al
l
ybur
ntoutf
r
om s
o
muc
hc
ompet
i
ngandt
oomuc
ht
r
avel
i
ng.
ButI
al
s
oknewt
hi
swasmyl
as
toppor
t
uni
t
yt
omake
hi
s
t
or
y
.Ever
yt
hi
ng wentac
c
or
di
ng t
o pl
an and I
endedupwi
nni
ngt
hes
how andt
her
ebys
ec
ur
i
ng
my pos
i
t
i
on at t
he fir
s
t ever Men’
s Phys
i
que
s
howdownont
heMr
.
Ol
ympi
as
t
age.
35
MOVI
NG
FORWARD
STAYI
NGHUNGRY
SEI
DWEAR
NEVERSATI
SFI
ED
L
OSANGELES
Theyearaf
t
ert
heMr
.Ol
ympi
ac
ont
es
t
,
myc
ar
eerr
eal
l
yt
ookof
f–l
i
t
er
al
l
y
.Iwas
now flyi
ngar
oundt
hewor
l
df
orvar
i
ous
exposandappear
anc
esmont
hl
y
.
Ihaven’
tr
eal
l
yhad a c
hanc
et
os
t
op,
t
akei
tal
l
i
nandbr
eat
heout
.Buts
t
ayi
ng
hungr
yr
i
ghtnow i
st
he key t
o my
s
uc
c
es
s
.
Asqui
c
kl
yasmyl
i
f
ehast
akenof
f
,
i
ti
si
n
myc
har
ac
t
ert
o al
wayswantmor
e,t
o
neverbes
at
i
s
fied.
It
hi
nkt
hatmaybewhyt
hi
shasbeenan
eas
yt
r
ans
i
t
i
onf
orme.I
ti
sawhol
enew
l
i
f
et
obes
ur
eandnow Iam abl
et
ol
i
ve
one ofmyc
hi
l
dhood dr
eams
,s
ee t
he
wor
l
d.
I
’
m qui
t
ef
or
t
unat
et
obeabl
et
ot
r
avel
ands
eeal
l
t
hewonder
st
hi
swor
l
dhast
o
of
f
er
.I
tki
l
l
smet
os
eepeopl
ebor
nand
di
ei
nt
hes
amec
i
t
y
,neverget
t
i
ng t
he
oppor
t
uni
t
yt
ot
r
avel
.So f
ort
hi
sIam
t
r
ul
ygr
at
ef
ul
.
Is
eemynew“
j
ob”asani
ns
pi
r
at
i
onf
or
ot
her
s
.
T
ome,
t
hi
si
st
hemos
tr
ewar
di
ng
j
obyouc
oul
dhave.
I
TDI
DNOTTAKEL
ONG
FORMETO REALI
ZETHAT
GI
VI
NGBACKI
STHETRUE
KEYTO HAPPI
NESS.
Ic
ompet
ed i
nt
he Mr
.Ol
ympi
aa
s
ec
ond t
i
me and s
t
ar
t
ed myown
c
l
ot
hi
ngc
ompany
,
Sei
dWearal
ongs
i
deas
uppl
ementc
ompany
.Runni
ngmyownbus
i
nes
s
eshasbeena
bl
as
t – t
he c
ompet
i
t
i
ons
,t
he
YouT
ube vi
deos
, onl
i
ne t
r
ai
ni
ng,
and now c
l
ot
hi
ng/
s
uppl
ement
s
,
t
oo.
I
’
veal
wayss
ai
di
t
’
sonet
hi
ngt
obe
s
pons
or
ed,t
henawhol
eot
herbal
l
game t
o own a c
ompany
.Af
t
er
muc
ht
houghtandc
ons
i
der
at
i
on,i
t
wast
i
met
ot
akemyc
ar
eert
ot
he
nextl
evel
.Make t
he move t
oL
os
Angel
es
.I
twas t
ough atfir
s
t
;I
mi
s
s
edmyf
ami
l
y
,
andal
l
t
hef
r
i
ends
Ihadgr
ownupwi
t
h.I
ns
omeways
i
twasar
udeawakeni
ngbutIknow
i
twasamus
ti
fIwant
edt
of
ur
t
her
myc
ar
eer
.
EVERYTHI
NGI
S
GOI
NGACCORDI
NG
TO PLAN
Buts
t
i
l
lmyhungerf
ormor
et
hr
i
ves
.
I
’
m j
us
tget
t
i
ng s
t
ar
t
ed.WhatI
’
ve
l
ear
ned f
r
om myj
our
neyt
hi
sf
ari
s
t
hats
t
r
engt
h does notc
ome f
r
om
wi
nni
ng.
Yours
t
r
uggl
esdevel
opyours
t
r
engt
h.
Whenyougot
hr
oughhar
ds
hi
psand
dec
i
denott
ogi
veup,
t
hati
ss
t
r
engt
h.
36
WORKOUT
TI
PS
Aspr
omi
s
ed,Iwantt
o pas
sonmy
t
opt
i
pst
hatc
ont
i
nuet
owor
kf
orme,
andmakeadi
f
f
er
enc
ei
nmyt
r
ai
ni
ng.
Thi
si
si
nf
or
mat
i
onI
’
veac
c
umul
at
ed
t
hr
ought
r
ai
ni
ngwi
t
hs
omeoft
het
op
bodybui
l
der
si
nt
hewor
l
d.
ti
ses
s
ent
i
alt
hatyourbodyhavean
Af
t
ert
enyear
sofmyownr
es
ear
c
h I
i
c di
et t
o bui
l
d and gr
ow
and r
efinementby t
r
i
aland er
r
or
, anabol
mus
c
l
e.That
’
swhyi
t
’
ss
oi
mpor
t
ant
her
ear
emyt
opt
r
ai
ni
ngt
i
ps
.
t
o havepr
opernut
r
i
t
i
on.Thi
si
st
he
f
oundat
i
onofanygr
eatbodybui
l
der
.
I
tdoes
n’
tmat
t
eri
fyou t
r
ac
k your
mac
r
os
,f
ol
l
ow amealpl
an,gues
s
t
i
Ir
eal
l
yc
an’
ts
t
r
es
s enough how mat
e or what
ever met
hod you
i
mpor
t
antunder
s
t
andi
ng TI
ME c
an c
hoos
et
of
ol
l
ow -al
lt
hatmat
t
er
si
s
bewhens
t
r
i
vi
ngt
obeabodybui
l
der
. t
hatyougett
hef
oodyouneedi
nt
o
Ihaves
eenpeopl
et
r
ai
nf
orac
oupl
e yourbody
.
Per
i
od.
mont
hs
,getdi
s
c
our
aged by t
hei
r
s
l
ow pr
ogr
es
s
,andqui
tbef
or
er
eal
l
y The aver
age gym goer does not
evers
eei
ngwhatt
hey’
r
et
r
ul
yc
apa- r
eal
i
z
ehow i
mpor
t
antnut
r
i
t
i
oni
si
n
bl
eofac
hi
evi
ng.I
fyouwantt
obea when t
r
yi
ng t
o bui
l
d mus
c
l
e.You
bodybui
l
der
,yous
t
ar
tdownat
hou- need t
o t
r
ai
n ver
yi
nt
ens
el
y
, of
s
andmi
l
er
oad,andyouhavebegun c
our
s
e,butt
r
ai
ni
nghar
dwi
l
lnotbe
amar
at
hon,notaf
ootr
ac
e. Buti
f enough.When you t
eardown your
you c
ons
i
s
t
ent
l
yt
r
ai
n/
eatc
or
r
ec
t
l
y mus
c
l
efiber
s
,yourbodyr
ebui
l
dst
o
you’
l
lmaxi
mi
z
e yourpot
ent
i
aland bes
t
r
ongerandt
odos
o,i
tmus
tbe
dr
as
t
i
c
al
l
ys
peedupyourj
our
ney
.
wel
lnour
i
s
hed.
NUTRI
TI
ON
CONSI
STENCY
37
MI
NDMUSCLE
CONNECTI
ON
CONSCI
OUSL
Y
CONTRACTI
NG
Maybeyou’
vebeent
r
ai
ni
ngf
orac
oupl
e
year
snow butyouar
en’
ts
eei
ng muc
h
gr
owt
hi
nac
er
t
ai
nbodypar
t
.Youhi
ti
t
j
us
tasf
r
equent
l
yasever
yot
hermus
c
l
e
gr
oup,buti
tj
us
tdoes
n’
ts
eem t
ogr
ow.
T
ypi
c
al
l
yt
he bi
gges
tpr
obl
em i
s you
ar
en’
tc
ons
c
i
ous
l
yc
ont
r
ac
t
i
ngt
hewor
ki
ngmus
c
l
e.
NEXTTI
MEYOUENTER
THEGYM
t
akeami
nut
eandl
ookar
oundatot
her
peopl
e.
Doyous
eeguysdoi
ngs
etaf
t
er
s
et
,
s
i
mpl
y
"
goi
ngt
hr
ought
hemot
i
ons
,
"
s
ot
os
peak?
I
fmoment
um get
st
hewei
ghtf
r
om poi
nt
At
opoi
ntB,
t
hel
i
f
twi
l
lbemuc
heas
i
er
.
TO I
NI
TI
ATE
MAXI
MUM MI
NDMUSCLE
CONNECTI
ON:
SL
OW EVERYTHI
NGDOWN.
PRACTI
CEDOI
NGASL
OW
4SECONDNEGATI
VE
(
ECCENTRI
CCONTRACTI
ON)
WI
THAQUI
CK1SECOND
CONCENTRI
CCONTRACTI
ON
FOR4SETSOF8REPS,EACH
SETSHOULDBEEXACTL
Y
40SECONDS.
THROUGHOUTTHE
ENTI
RESET
yous
houl
dbet
ot
al
l
yc
onc
ent
r
at
ed
ont
hewor
ki
ngmus
c
l
e.
Cl
os
eyoureyesi
fyouneedt
o,and
getevenmor
ef
oc
us
.
L
eaveyouregoatt
hedoorandpi
c
k
t
hec
or
r
ec
twei
ghtf
ort
hes
et
s
.
PRACTI
CEFLEXI
NG
When at home,pr
ac
t
i
c
e flexi
ng
c
er
t
ai
nmus
c
l
egr
oups
.
Maybewhen
youar
ewat
c
hi
ngTVorl
i
s
t
eni
ngt
o
mus
i
c
.Overt
i
me,t
hi
sbehavi
orwi
l
l
hel
p you l
ear
n how t
oc
or
r
ec
t
l
y
c
ont
r
ac
tt
he mus
c
l
e,maki
ng f
ora
s
t
r
onger mi
ndmus
c
l
ec
onnec
t
i
on
whenyouar
ei
nt
hegym.Youc
an
al
s
o t
r
y pumpi
ng/
pul
s
at
i
ng r
eps
t
hr
oughoutyourwor
ki
ngs
et
s
.Thi
s
i
sas
t
yl
eoft
r
ai
ni
ngwhi
c
hf
oc
us
es
on c
ons
t
ant t
ens
i
on, whi
c
h I
’
l
l
di
s
c
us
sl
at
er
.
38
FORM>WEI
GHT
Mor
e and mor
e of
t
en Iam as
ked
aboutt
hedi
f
f
er
enc
ebet
weenbodybui
l
di
ngandpower
l
i
f
t
i
ng.Havi
nga
s
t
r
ong mi
ndmus
c
l
ec
onnec
t
i
on i
s
t
he bas
i
sofa per
f
ec
tc
ont
r
ac
t
i
on,
r
es
ul
t
i
ng i
n t
he mos
t mus
c
ul
ar
hyper
t
r
ophy:
THI
SI
STHE
FOUNDATI
ON
OFBODYBUI
LDI
NG
Power
l
i
f
t
i
ngi
sc
ompl
et
el
ydi
f
f
er
ent
.
Putver
ys
i
mpl
y
,l
i
f
t
i
ng wei
ght
sof
i
nc
r
eas
i
ng amount
sbui
l
dsup your
c
ent
r
alner
vouss
ys
t
em andi
tl
ear
ns
t
ohandl
emor
eandmor
ewei
ght
.
Thi
si
sac
hi
eved t
hr
ough pr
ogr
es
s
i
veover
l
oad.Thedi
f
f
er
enc
ec
omes
i
nhow youmovet
hewei
ght
,how
c
ont
r
ol
l
ed,how c
ons
c
i
ous–bas
i
c
al
l
yyourawar
enes
soft
hemi
ndmus
c
l
ec
onnec
t
i
on.
Power
l
i
f
t
i
nghasonl
yoneobj
ec
t
i
ve:
gett
hewei
ghtup.Thati
si
t-pl
ai
n
ands
i
mpl
e.
I
tdoes
n’
tmat
t
eri
fyouus
emoment
um,i
fyour
ec
r
ui
tasmanys
ec
ondar
ymus
c
l
esaspos
s
i
bl
eorwhat
.
Al
lt
hatmat
t
er
si
si
fyougett
hatr
epup.
Bodybui
l
di
ng
i
sver
ydi
f
f
er
ent
.
Thepr
i
mar
ygoal
i
snott
hel
i
f
t
i
ngofwei
ght
s
!Bodybui
l
der
sar
e
pr
i
mar
i
l
yc
onc
er
nedwi
t
ht
hec
ont
r
ac
t
i
onoft
hemus
c
l
es
.
Asabodybui
l
der
,
you
c
ont
r
ac
tyourmus
c
l
esagai
ns
tagr
eat
erandgr
eat
eramountofr
es
i
s
t
anc
e.
Whenyout
earmus
c
l
efiber
s
,
yourbodyr
ebui
l
dst
hefiber
st
obes
t
r
onger
/
bi
gger
.Thi
spr
oc
es
si
sc
al
l
edhyper
t
r
ophy–af
anc
ywor
df
orhowwegr
owbi
gger
.
Byc
ont
r
ac
t
i
ngt
hemus
c
l
esef
fic
i
ent
l
yyous
t
i
mul
at
ehyper
t
r
ophyandmaket
he
mus
c
l
esgr
ow.
Awei
ght
l
i
f
t
eri
sj
us
tc
onc
er
nedaboutmovi
ngwei
ght
s
.
39
FREQUENCY
&VOL
UME
FREQUENCYANDVOLUMEAREJUSTAS
I
MPORTANTASTHECONSI
STENCY
Yourwor
koutf
r
equenc
yand vol
umewi
l
ldet
er
mi
nehow qui
c
kl
yyou ar
eabl
et
o
ac
hi
eveyourgoalofbui
l
di
nganaes
t
het
i
cbody
.Obvi
ous
l
y
,i
tt
akesyear
st
obui
l
da
t
op phys
i
que,butt
hef
r
equenc
y(
how manydaysaweekyout
r
ai
n)and vol
ume
(
amountofexer
c
i
s
e)oft
hos
et
r
ai
ni
ngs
es
s
i
onswi
l
lef
f
ec
thowqui
c
kl
yyouar
eabl
et
o
ac
hi
eveyourgoal
.
MYEXPERI
ENCE
hasbeent
hatt
hemor
eIhi
tamus
c
l
egr
oup,t
hemor
eoppor
t
uni
t
ymybodyhast
o
r
ebui
l
d.
T
r
ai
ni
ngever
ymus
c
l
egr
oupt
wi
c
eeac
hweekhasbeen,
f
orme,
t
hebes
tf
oundat
i
ont
obui
l
di
ngmus
c
l
e.
I
nt
hepas
t
,
I
woul
dhi
tc
hes
tt
hr
eet
i
mesaweek.
I
twoul
dwor
kouts
omet
hi
ngl
i
ket
hi
s
:
I
’
dhi
tc
hes
tonMonday;t
henChes
t
/
Shoul
der
sonThur
s
day;andagai
nc
hes
tonSat
ur
day
.
Thi
sr
es
ul
t
edi
nhugemus
c
l
egr
owt
hi
nmypec
sandmyc
hes
tgr
ewver
ynot
i
c
eabl
yi
nt
he12mont
hsont
hi
ss
c
hedul
e.
Butr
es
ti
sc
r
uc
i
ali
ngr
owt
handr
ec
over
y
.
Ir
ec
ommendatl
eas
t4872hour
sofr
es
tbef
or
et
r
ai
ni
ngt
hes
amemus
c
l
egr
oup.I
t
’
s
keyt
ol
i
s
t
ent
oyourbody
.I
fyourc
hes
ti
ss
t
i
l
lver
ys
or
e,i
t
’
spr
et
t
ymuc
hs
ayi
ngyou
needmor
et
i
met
or
ec
over
.
Ther
e’
sabi
gdi
f
f
er
enc
ebet
weens
or
enes
sandpai
n.
Know
t
hedi
f
f
er
enc
e,
andal
waysl
i
s
t
ent
oyourbody
.
4
0
PROGRESSI
VE
OVERL
OAD
I
nwei
ghtl
i
f
t
i
ng,
t
her
ei
sbas
i
c
al
l
yonl
yonewayofgai
ni
ngs
t
r
engt
hdur
i
ngyour
weekl
yt
r
ai
ni
ng -pr
ogr
es
s
i
ve over
l
oad.I
ti
sas
ys
t
em wher
e you gr
adual
l
y
i
nc
r
eas
et
heamount
sofyourwei
ght
s
,
t
her
ebyc
r
eat
i
ngi
nt
ent
i
onal
s
t
r
es
sont
he
mus
c
ul
os
kel
et
als
ys
t
em.
Her
ei
st
hebas
i
cc
onc
ept–Mus
c
l
esandCNSgett
or
ndowni
nor
dert
obebui
l
t
bac
kup.Youc
ani
mpr
ovemus
c
l
es
i
z
e,s
t
r
engt
h,andendur
anc
ebyi
nc
r
eas
i
ng
t
hedemandsonyourmus
c
ul
os
kel
et
al
s
ys
t
em.
I
wantt
obec
l
ear
,
t
hough,
I
‘
m not
s
ayi
ngpr
ogr
es
s
i
veover
l
oadi
ses
s
ent
i
ali
nbui
l
di
ngmus
c
l
e,
buti
ti
ses
s
ent
i
ali
n
bui
l
di
ngs
t
r
engt
h.
FORI
NSTANCE
L
et
’
ss
ayyouc
anc
ur
r
ent
l
ybenc
h185l
bsf
or10r
eps
.
Thenextweeks
t
ar
ti
mpl
ement
i
ngPr
ogr
es
s
i
veOver
l
oadi
nt
oyourt
r
ai
ni
ngr
egi
mebyaddi
ng5l
bst
ot
he
benc
h,
s
oyouwi
l
l
bepr
es
s
i
ng190l
bsf
ort
hes
ame10r
eps
.
Asyoupr
ogr
es
s
i
vel
yaddwei
ghteac
hweek,
yours
t
r
engt
hwi
l
li
nc
r
eas
e.
Bui
l
di
ng a500l
bsbenc
h pr
es
swon’
thappen overni
ght
,butbypr
ac
t
i
c
i
ng
weekl
yt
hepr
ogr
es
s
i
veover
l
oadpr
i
nc
i
pl
es
,youwi
l
ldr
as
t
i
c
al
l
yi
mpr
oveyour
s
t
r
engt
hi
nal
lar
eas
.
41
S
P
L
I
T
TRAI
NI
NGSCHEDULE
Ever
ybodybui
l
derf
ol
l
owsas
pl
i
t
,whi
c
hi
s
hi
sorhert
r
ai
ni
ngs
c
hedul
e.
As
pl
i
ti
sdes
i
gned s
o you t
ar
gets
pec
i
fic
mus
c
l
egr
oupsonc
er
t
ai
ndays
,s
oyouhi
t
eac
hmus
c
l
egr
oupwhenyou’
r
e100% f
r
es
h
and r
eady
.Thi
sr
es
ul
ti
sbui
l
di
ng a f
ul
l
y
bal
anc
edandpr
opor
t
i
onat
ephys
i
que.
HEREI
SMYCURRENTSPLI
T
MONDAYCHEST
,
TRI
CEPS,
CAL
VES
TUESDAYBACK,
BI
CEPS,
TRAPS,
ABS
WEDNESDAYLEGS,
CARDI
O
THURSDAYCHEST
,
SHOULDERS,
TRAPS,
CAL
VES
FRI
DAYARMS,
ABS,
CARDI
O
SATURDAYCHESTORLEGS,
CARDI
O,
ABS
SUNDAYREST
T
R
A
I
N
T
O
F
A
I
L
U
R
E
ATTACKTHEWEI
GHTS
Ok… s
oi
magi
neyou’
r
eatt
hegym,wi
t
hear
phonesi
n;you’
r
ei
nt
hez
one… r
eadyt
o
hi
tyournexts
et
… andi
nyourmi
ndyouhavedet
er
mi
nedagoalof8r
eps
.Af
t
ert
he
s
etof8r
epst
hough,
youac
t
ual
l
yar
en’
tt
hatf
at
i
guedandi
fyouwer
et
obec
ompl
et
el
y
hones
twi
t
hyour
s
el
f
,youpr
obabl
yhad34mor
er
epsi
nyou.Sowhydi
dyous
t
opat
8?Thel
as
tt
hr
eeorf
ourr
epsar
ewhatmakest
hemus
c
l
egr
ow.I
tc
anbehar
dandi
t
c
anbepai
nf
ulbutt
hi
sl
evelofpai
nandpai
nt
ol
er
anc
ei
swhatdi
vi
dest
hec
hampi
on
f
r
om s
omeoneel
s
ewhoi
snotandwi
l
lnotbeac
hampi
on.
That
’
swhyIt
r
ai
nt
of
ai
l
ur
e
ever
ys
et
.
Fi
r
s
tt
hi
ngIdoasIent
ert
hegym i
sIat
t
ac
kt
hewei
ght
s
.Ever
ypr
obl
em i
spus
hedt
o
t
hebac
kofmyheadandmys
ol
ef
oc
usi
soneac
hr
ep.
Mos
toft
het
i
me,
whenIwor
kout
,
Idon’
tgoi
nt
oas
etwi
t
hanumberi
nmi
nd.Abs
ol
ut
ef
ai
l
ur
ei
smygoal
.
TRAI
NI
NGPARTNER
Now t
hi
si
s
n’
tnec
es
s
ar
i
l
yanec
es
s
i
t
y
.Manypeopl
es
eegr
eatpr
ogr
es
st
r
ai
ni
ngal
one
atahomegym.Per
s
onal
l
y
,
It
r
ai
nedatmyhomegym,
al
one,
f
ort
hefir
s
t4year
sofmy
j
our
ney
.EvenasI
c
ont
i
nuedt
omakepr
ogr
es
st
r
ai
ni
ngal
one,
however
,
havi
ngat
r
ai
ni
ngpar
t
nerhasr
eal
l
yhel
ped.
Bec
aus
eever
ys
eti
nmywor
kouti
st
of
ai
l
ur
e,
at
r
ai
ni
ng
par
t
neri
ses
s
ent
i
alf
ors
af
et
y
.I
tc
anhel
pyous
t
aymot
i
vat
edaswel
l
.
4
2
I
NTENSI
TY
SUPERSETS,
DROPSETS,
PYRAMI
DSETS,
ETC
Asyout
r
ai
n,
yourl
evel
ofi
nt
ens
i
t
yi
nc
r
eas
esandt
hi
si
swhatmakesf
orover
al
l
gr
owt
h.
Addi
ngs
uper
s
et
sands
i
mi
l
armet
hodsi
sbyf
armyf
avor
i
t
es
t
yl
eoft
r
ai
ni
ng.
I
t
al
l
owsmet
odr
as
t
i
c
al
l
yi
nc
r
eas
emyvol
umeoft
r
ai
ni
ngbuti
nadec
r
eas
ed
amountoft
i
me.
43
SUPER
SETTI
NG
St
ac
ki
ng t
wo ex
er
c
i
s
est
oget
herwi
t
hno r
es
tbet
weent
hem.Ther
eas
oni
ng
goesl
i
ket
hi
s
:youwanti
nc
r
eas
edvol
umei
nyourwor
kout
,
i
nas
hor
t
eramount
oft
i
me.
I
’
vef
oundt
hebes
twayt
os
upers
eti
sbywor
ki
ngt
wooppos
i
ngmus
c
l
e
gr
oups–l
i
kewi
t
hbenc
hpr
es
sandbar
bel
lr
ows
.Thi
ss
t
r
at
egyt
ar
get
smus
c
l
es
t
hatwor
ki
noppos
i
t
i
on.
CHEST&BACK(
PUSH&PULL)
Yougett
hei
dea.
44
ANTAGONI
STI
C
SUPERSET
DUMBBELLCURLS
WI
THTRI
CEPPUSHDOWNS
45
SAMEMUSCLE
SUPERSET
STACKTWO EXERCI
SES
TOGETHERTHATWORKTHESAMEMUSCLEGROUP
AL
T.DUMBBELLCURLS
SEATEDDUMBBELLCURLS
46
COMPOUND
I
SOLATI
ON
SUPERSET
Thi
si
sapr
eexhaus
t
i
ons
upers
et
.
Fi
r
s
t
:as
etwi
t
hac
ompoundex
er
c
i
s
e.Then,
i
mmedi
at
el
yf
ol
l
owwi
t
has
etofani
s
ol
at
i
onex
er
c
i
s
e.
BENCHPRESS
WI
THDUMBBELLFL
YES
47
P
Y
R
A
MI
D
S
E
T
RAI
SEANDL
OWERWEI
GHT
Pyr
ami
ds
et
sar
ewhenyouper
f
or
m as
et
,
t
henr
ai
s
et
hewei
ght
,and t
henl
owert
he
wei
ghtbac
k down. Ther
ei
sal
wayst
he
s
ameamountofr
epsf
orever
ys
et(
nor
es
t
br
eaks
)
.Myf
avor
i
t
ewayt
oi
nc
or
por
at
et
hi
s
i
nt
o my t
r
ai
ni
ng i
son s
quat
s
.I
‘
l
ls
t
ar
tat
135l
bsand do 6 r
eps
,t
hen 185l
bsf
or6
r
eps
,
t
hen225l
bsf
or6,
andatt
het
opoft
he
pyr
ami
dI
’
l
ldo 275l
bsf
or6 r
eps
.Then I
wor
kmywaybac
kdown t
he pyr
ami
dt
o
225l
bsf
or6,
185f
or6andatt
hebot
t
om of
t
hepyr
ami
ddot
hefinal6r
epsof135l
bs
.
SET1135LBS6REPS
SET2185LBS6REPS
SET3225LBS6REPS
SET4275LBS6REPS
SET5225LBS6REPS
SET6185LBS6REPS
SET7135LBS6REPS
C
L
E
A
N
I
N
G
T
H
E
R
A
C
K
MUL
TI
PLEDROPSETS
Thi
spr
et
t
ymuc
hi
sper
f
or
mi
ngmul
t
i
pl
edr
ops
et
sunt
i
lyouc
an’
tdoanot
herr
epwi
t
h
anywei
ght
.
Thi
si
sagr
eatwayt
ofini
s
hof
fyourwor
koutwi
t
hahugepump.
I
’
l
ldot
hi
sf
r
om t
i
met
ot
i
mewi
t
hdumbbel
ls
hr
ugsf
ort
r
aps
.
Is
t
ar
twi
t
h100l
bsanddo
5r
eps
,
dr
op10l
bst
o90sanddoanot
her5r
eps
,
t
hen80sf
or5,
et
c
.
unt
i
l
I
gett
o40l
bs
.
ThenI
’
l
lhol
deac
hr
epatt
het
opands
queez
ef
or5s
ec
onds
.You’
l
lf
eelamas
s
i
ve
pump.
REMI
NDER:
DON’
TSUPERSETSECONDARYMUSCLESBEFORE
PRI
MARYMUSCLEGROUPS.DO NOTDO PUSHDOWNS
THEN BENCHPRESS.
TRI
CEPFATI
GUEWI
LLLI
MI
TYOUR
BENCHPRESSWORK.IRECOMMENDBENCHPRESS
FI
RSTTHEN PUSHDOWNS
P
U
L
S
A
T
I
N
G
R
E
P
S
CONSTANTTENSI
ON
Oneofmos
tpopul
art
r
ai
ni
ngs
t
yl
esi
nbodybui
l
di
ngi
spul
s
at
i
ngr
eps
.
Thi
sl
i
t
t
l
et
r
i
c
ki
s
onet
het
op at
hl
et
esdon’
tt
al
kabout
.Bykeepi
ng c
ons
t
antt
ens
i
onont
hemus
c
l
e
t
hr
oughoutt
hes
et
,
i
twi
l
l
r
es
ul
ti
nal
ar
geramountofhyper
t
r
ophy
.
Pul
s
at
i
ngr
epsal
l
ow
yout
okeept
hi
sc
ons
t
antt
ens
i
onbynotl
oc
ki
ngoutonr
eps
.Somel
i
ket
oc
al
lt
hes
e
hal
fr
eps
,
buti
fdonec
or
r
ec
t
l
yi
twi
l
lopenupawhol
enewl
eveloft
r
ai
ni
ng.
4
8
PUSH
&PULL
Oneoft
hemos
tbas
i
cwei
ghtl
i
f
t
i
ngs
pl
i
t
si
sc
al
l
edt
hepus
h/
pul
l
s
pl
i
t
.
Pus
hi
sf
or
al
lpus
hi
ngmovement
s
,
whi
l
epul
lf
oral
lpul
l
i
ngmovement
s
.
Pus
ht
ar
get
sc
hes
tandt
r
i
c
eps
,
whi
l
epul
li
sbac
kandbi
c
eps
.
Shoul
der
s
/
Ar
msar
eut
i
l
i
z
edi
nbot
hpus
handpul
l
.
DAYONEPUSHDAY
DAYTWO PULLDAY
DAYTHREELEGDAY
DAYFOURREST
REPEAT
49
RETRACTI
NG
SHOULDERBLADES
MI
NDMUSCLE
CONNECTI
ON
Onemaj
orobs
t
ac
l
eIhaddur
i
ngmyfir
s
t
year
s of t
r
ai
ni
ng was a ver
y poor
mi
ndmus
c
l
ec
onnec
t
i
on.
Li
ke mos
tguys att
he gym Iwoul
d
s
i
mpl
ygo t
hr
ought
hemot
i
onsdur
i
ng
eac
hwor
kout
.
Moment
um and s
ec
ondar
y mus
c
l
es
woul
dbewor
kedt
ogett
hewei
ghtup.I
di
dgai
nmus
c
l
ebutnoti
nt
hec
or
r
ec
t
,
ef
fic
i
entway–t
hati
s
,wi
t
hpr
operf
or
m.
Hadapr
opert
r
ai
ni
ngf
oundat
i
onbeen
devel
opedf
r
om t
hes
t
ar
t
,Iwoul
dhave
hadamuc
heas
i
erandf
as
t
ert
i
mebui
l
di
ngmus
c
l
e.Soher
ei
sat
i
pt
hatmadea
r
ealdi
f
f
er
enc
ei
nmyt
r
ai
ni
ng.
PROPERFORM
One of t
he c
r
uc
i
alel
ement
s of
pr
operf
or
mi
st
hef
oc
usonr
et
r
ac
t
i
ngyours
houl
derbl
ades
.
Thi
si
st
hebas
i
sofmos
tex
er
c
i
s
es
.
Butwhati
st
hebes
twayt
odot
hi
s
?
Ri
ght now, wher
ever you ar
e,
pr
et
endyouhaveat
enni
sbal
l
i
nt
he
t
opmi
ddl
eofyourbac
k.
Now,t
r
yt
os
queez
et
het
enni
sbal
l
byr
et
r
ac
t
i
ngyours
houl
derbl
ades
and keepi
ng yourar
mss
t
r
ai
ght
.I
t
mayt
akes
omet
i
met
ogett
hehang
ofi
t
,butwi
t
hpr
ac
t
i
c
eyou’
l
lmas
t
er
t
hi
smovement
,
es
pec
i
al
l
yi
fyoupr
ac
t
i
c
e.
*RETRACTI
NGYOURSHOULDERBLADESWI
LL
REALL
YPAYOFFI
N CURLI
NG,
PULLI
NGAND
PRESSI
NGMOTI
ONS.
BARBELLCURLS
CHESTFLI
ES
BARBELLROWS
Shoul
der
sr
ol
l
edbac
k
andel
bowst
i
ght
Ret
r
ac
ts
houl
derbl
adesand
c
r
eat
ea“
bi
gc
hes
t
”pos
t
ur
e
Bi
gc
hes
tandr
et
r
ac
ts
houl
der
bl
adesatt
het
opoft
her
ep
50
BI
CEP
GROWTH
1
0
1
WheneverI
’
m att
hegym,
t
heonebodypar
tIal
wayss
eepeopl
et
r
ai
ni
ngi
nc
or
r
ec
t
l
yi
sbi
c
eps
.
They’
r
eei
t
herr
oc
ki
ngbac
kandf
or
t
hus
i
ngmoment
um t
oget
t
hewei
ghtup;us
i
nghor
r
i
bl
er
angeofmot
i
on;gr
i
ppi
ngt
hebarwi
t
havi
c
egr
i
p;
orj
us
tnotef
fic
i
ent
l
yt
ar
get
i
ngt
hebi
c
eps
.
Her
ear
emyt
opt
i
psf
ort
r
ai
ni
ngbi
c
eps
:
KEEPSHOULDERSROLLEDBACK(
RETRACTED)
ANDELBOWSI
NTI
GHT
.
PI
CKALI
GHTERWEI
GHTTO I
NSUREPERFECTFORM
Att
heendofeac
hr
ep,l
oc
koutandf
ul
l
yflexyourt
r
i
c
eps
.Thi
swi
l
lhel
pyou
engaget
hef
ul
l
bi
c
epmus
c
l
ebel
l
ybys
queez
i
ngt
hemus
c
l
eatt
hel
onges
tpoi
nt
offlexi
on.Doa4s
ec
ondnegat
i
ve,flext
r
i
c
eps
,t
hen1s
ec
ondc
onc
ent
r
i
cr
ep,
andr
epeatf
ort
hef
ul
ls
et
.
Onet
hi
ngt
hathaswor
kedwel
lf
ormei
snots
queez
i
ngt
hebarasIc
ur
l
.
Bynot
s
queez
i
ng,i
tt
akesawayanyemphas
i
son t
hef
or
ear
ms
,whi
c
ht
hen pl
ac
es
gr
eat
ers
t
r
es
sont
hebi
c
eps
.
T
r
yhol
di
ngt
hewei
ghti
nyourfinger
t
i
ps
:you’
l
lbe
abl
et
oac
t
i
vat
eyourbi
c
epst
oamuc
hgr
eat
erext
entbyus
i
ngamor
er
el
ax
ed
gr
i
p.
Fordumbbel
lc
ur
l
s
,
att
het
opoft
hec
ur
l
,
r
ot
at
et
hepi
nkys
i
deofyourhands
o
i
ti
shi
ghert
henyourfles
hyt
humbpar
t
.
Thi
swi
l
lal
l
ow yout
ogetf
ul
lflexi
onof
yourbi
c
eps
,
hi
t
t
i
ngi
tatal
l
angl
es
.
Att
het
opoft
hec
ur
l
,
hol
dt
hewei
ghti
nyour
pi
nky/
r
i
ng/
mi
ddl
efinger
,br
i
ngi
nyourel
bow,andatt
het
opoft
her
epyour
pi
nkys
houl
dnowbeabovet
humbl
evel
.
51
UPPER
CHEST
Thec
ur
r
entt
r
endi
nwor
ki
ngouti
st
hat
ever
yonewant
st
ohavet
hatni
c
e“
pl
at
e
body”l
ooki
ngc
hes
t
.Bes
twayt
obui
l
d
t
heper
f
ec
tc
hes
t
?Emphas
i
syourupper
c
hes
tonmos
tc
hes
twor
kout
s
.
Thi
s
,i
nt
hel
ongr
un,bui
l
dsaper
f
ec
t
l
y
pr
opor
t
i
oned c
hes
t
. Whatyoudo not
wantt
ohappeni
st
het
ot
aloppos
i
t
e–
t
hatdr
eaded,dr
oopyboobl
i
ke c
hes
t
.
I
’
vef
oundgr
eats
uc
c
es
sbyc
ons
i
s
t
ent
l
y
s
t
ar
t
i
ngmyc
hes
twor
kout
swi
t
hupper
c
hes
t
.
I
nc
l
i
neexer
c
i
s
est
obegi
n.
T
ypi
c
al
l
y Is
t
ar
t wi
t
hi
nc
l
i
ne bar
bel
l
benc
h pr
es
s
.T
or
eal
l
yhel
pt
ar
gett
he
upperc
hes
t
,t
r
y pr
es
s
i
ng t
he wei
ght
f
r
om yourc
ol
l
ar
bone. Thei
dealhand
pl
ac
ements
houl
d be wi
de enough t
o
makea90degr
eeangl
eatt
hebot
t
om
oft
her
ep.
Al
t
houghIr
ec
ommends
t
ar
t
i
ng yourc
hes
twor
koutwi
t
hani
nc
l
i
ne
exer
c
i
s
e,Idon’
tr
ec
ommenddoi
ngt
hi
s
ever
ys
i
ngl
et
i
me.
Ac
oolt
r
ai
ni
ng s
t
yl
ef
orupperc
hes
tt
hatI
’
vei
nc
or
por
at
ed i
nt
omyt
r
ai
ni
ng
wor
ksbypos
i
t
i
oni
ngt
hebenc
hatas
l
i
ghti
nc
l
i
ne,hi
tt
wos
et
s
,r
ai
s
et
henot
c
h
andhi
tanot
her2s
et
s
.
Thenr
ai
s
et
henot
c
hagai
nandhi
tanot
hert
wos
et
s
,
and
s
of
ul
l
yt
ar
get
i
ngt
hepec
s
.
Thi
swor
ksbes
tonaSmi
t
hmac
hi
neordumbbel
l
s
.
Pr
opor
t
i
onandbal
anc
ear
eal
wayst
hemai
nt
ar
getwhens
t
r
i
vi
ngf
oraes
t
het
i
c
s
,
s
oatl
eas
tonc
eort
wi
c
eamont
h(
dependi
ngonhow of
t
enyout
r
ai
nc
hes
t
)
,
s
t
ar
twi
t
haflatbenc
hordec
l
i
ne.
Us
ual
l
yI
’
l
ldot
hi
sonc
eort
wi
c
eamont
h.
52
CAL
VES
TREATTHEM LI
KEBI
CEPS
Wi
t
hi
nt
hebodybui
l
di
ngc
ommuni
t
y
,
t
hemos
ts
t
ubbor
n
mus
c
l
egr
oupt
ogr
owi
sc
al
ves–wi
t
houtadoubt
.Some
ar
egenet
i
c
al
l
ybl
es
s
edwi
t
hgr
eats
hapedc
al
veswhi
l
e
mos
tar
el
ef
twi
t
hs
t
i
c
ks
.I
fyou f
al
li
nt
ot
he bi
r
dl
eg
c
at
egor
y
,
don’
twor
r
y!
Eveni
fyougenet
i
c
al
l
yhaves
ki
nnyc
al
ves
,t
hatdoes
n’
t
meanyouc
an’
tbui
l
dt
hem t
oc
ol
os
s
alpr
opor
t
i
on.But
,
bef
or
ewedi
vei
nt
o mor
et
r
ai
ni
ng t
i
ps
,Igot
t
agi
vea
qui
c
kanat
omyl
es
s
on.
Thet
womai
nmus
c
l
esi
nt
hec
al
far
et
hegas
t
r
oc
nemi
us
and t
he s
ol
eus
.Thes
et
wo mus
c
l
esc
r
eat
et
he hear
t
s
haped s
ymmet
r
y you’
r
e s
t
r
i
vi
ng f
or
. Ther
e ar
e
mac
hi
nest
hatt
ar
getoneoft
hes
emus
c
l
esmor
et
han
t
heot
her
.Addi
t
i
onal
l
y
,t
hec
al
vesc
anbebui
l
tt
hr
ough
s
pec
i
ficus
eoff
ootpl
ac
ement
.
Ther
ear
et
hr
eedi
f
f
er
entmovement
syouc
andoatyour
f
eetandi
twor
ksl
i
ket
hi
s
:
YOUCAN RI
SEUPONYOURTOES
Thi
si
sc
al
l
edpl
ant
ar
flexi
on(
ext
ens
i
onoft
heankl
e-pus
hi
ngoft
hef
oot
/
t
oesi
nvol
ves
t
hegas
t
r
oc
nemi
us
,
s
ol
eus
,
pl
ant
ar
i
s
,
andt
i
bi
al
i
spos
t
er
i
or
)
.
YOUCAN PULLYOURTOESTOWARDTHEKNEES
Pul
l
i
ngyourt
oest
owar
dyourkneesi
sc
al
l
eddor
s
i
flexi
on(
i
nvol
vest
het
i
bi
al
i
sant
er
i
or
)
.
YOUCAN ROTATETHEBOTTOM OFYOURFOOTI
NWARD
Rot
at
i
ngt
hebot
t
om ofyourf
ooti
nwar
di
sc
al
l
edi
nver
s
i
on(
gas
t
r
oc
nemi
us
,s
ol
eus
,
t
i
bi
al
i
sant
er
i
or
,
t
i
bi
al
i
spos
t
er
i
or
,
andpl
ant
ar
i
s
)
.
Thebi
gges
tc
onc
epti
nbui
l
di
ngbi
gc
al
vesi
st
ol
i
t
er
al
l
ypumpbl
oodi
nt
ot
hem.T
r
y
flexi
ngyourc
al
vest
hr
oughoutt
heday
.Al
s
odai
l
y
,us
i
ngyourbodywei
ght
,per
f
or
m
s
i
ngl
el
egc
al
fr
ai
s
esf
ormul
t
i
pl
es
et
sunt
i
lf
ai
l
ur
e.I
fyoual
s
os
t
r
et
c
hf
r
equent
l
yyou’
l
l
beamaz
edt
os
eeyourc
al
vesgr
owi
ngl
i
t
er
al
l
yi
nt
hefir
s
tc
oupl
edaysoft
r
ai
ni
ngl
i
ke
t
hi
s
.Dur
i
ngbi
c
ept
r
ai
ni
ng,s
omepeopl
ec
ant
akeanhourt
owor
koutt
hi
sones
mal
l
mus
c
l
egr
oup.So,whenyouhi
tc
al
ves
,t
r
ai
ni
ngs
houl
dr
oughl
ybe3045mi
nut
esa
s
es
s
i
on.Al
waysper
f
or
mf
ul
lr
angeofmot
i
onwi
t
habi
gs
t
r
et
c
hatt
hebot
t
om anda
goods
queez
eont
op.
53
PRI
ORI
TY
TRAI
NI
NG
Be100% hones
twi
t
hyour
s
el
f
.I
syourphys
i
quebal
anc
ed?Doyouhaveany
weak l
i
nks
? Under
devel
oped mus
c
l
es
? We al
lhave t
hem,not
hi
ng t
o be
as
hamedabout
.
I
tj
us
tmeansyouneedt
odos
omet
hi
ngaboutt
hem.
Whens
t
r
i
vi
ngf
oraes
t
het
i
c
s
,
t
het
opf
oc
usi
sal
waysbal
anc
eands
ymmet
r
y
.
I
t
’
s
yourobl
i
gat
i
onast
hear
t
i
s
tt
oc
or
r
ec
tt
hes
eflawsi
nyourmas
t
er
pi
ec
e.Thi
si
s
wher
epr
i
or
i
t
yt
r
ai
ni
ngc
omesi
nt
opl
aybec
aus
eyoumakeyourweakl
i
nkyour
pr
i
or
i
t
y
.I
fc
al
vesar
eyours
t
r
uggl
i
ng mus
c
l
egr
oup,s
t
ar
tdoi
ng t
hem att
he
begi
nni
ngofyourwor
kouts
oyouhi
tt
hem f
r
es
hand100%.
I
ft
r
i
c
epsar
eaweak
poi
nt
,
al
waysdot
hem af
t
erc
hes
t
.
Thekeyher
ei
si
nc
r
eas
i
ngyourf
r
equenc
y
.
Yous
houl
dbehi
t
t
i
ngyourunder
devel
opedmus
c
l
egr
oupsatl
eas
tt
wi
c
eaweek.
Whenmyc
hes
twast
heweakl
i
nk
i
nmyphys
i
que,
I
s
t
ar
t
edhi
t
t
i
ngi
tt
hr
eet
i
mesaweek(
Monday-c
hes
t
/
t
r
i
;
Thur
s
day-c
hes
t
/
s
houl
der
s
;Sat
ur
day-Ches
t
)andIs
aw c
r
az
ydevel
opment
.Eat
i
ng
c
or
r
ec
t
l
yhel
ped t
r
emendous
l
ybutt
hei
nc
r
eas
ed f
r
equenc
ywast
hekeyt
o
bui
l
di
ngmyweakl
i
nki
nt
ooneofmys
t
r
onges
tmus
c
l
egr
oups
.
54
DUMBBELL
FL
YES
Oneoft
hefir
s
tt
hi
ngsmydadt
aughtmewhenIs
t
ar
t
edl
i
f
t
i
ngwashow t
odo
pr
operdumbbel
lflyes
.
Het
ol
dmet
oi
magi
neIhadabar
r
elovermyc
hes
tand
t
ot
r
yandhugt
hebar
r
el
.
Is
t
i
l
lus
et
hi
st
i
pt
ot
hi
sday
.
Ot
herkeypoi
nt
s
:
GETAGOODSTRETCHATTHEBOTTOM
al
wayss
queez
et
hec
hes
tt
hr
oughoutt
heent
i
r
es
et
.
St
op812”apar
t(
att
het
op)
t
okeepc
ons
t
antt
ens
i
onont
hemus
c
l
e.Thi
si
swher
et
hepumpi
ng/
pul
s
at
i
ng
movementc
omesi
nt
opl
ay
.Youwantt
okeept
hes
houl
der
sr
et
r
ac
t
edwi
t
ha
bi
gc
hes
tbutwi
t
houtl
os
i
ngt
henat
ur
alar
c
hi
nt
hel
owerbac
k.
Anot
hermet
hodt
hatwor
ks-att
het
ophal
foft
hemovementbegi
nt
os
t
r
ai
ght
enyourar
ms
,t
hen,asyoul
owerbendt
heel
bowst
ogetaf
ul
ls
t
r
et
c
hi
nt
he
c
hes
tandr
ot
at
eyourhandsal
i
t
t
l
eawayf
r
om youf
oranevendeepers
t
r
et
c
h.
55
HI
GH
I
NTENSI
TY
I
NTERVAL
TRAI
NI
NG
HI
I
T
Myper
s
onalf
avor
i
t
ec
ar
di
omet
hodandt
henumberonewayt
obur
nf
ati
sHI
I
T
.
Ther
eas
ont
hi
smet
hodi
ss
opopul
ari
sbec
aus
eeac
hs
es
s
i
oni
ss
hor
tandef
f
ec
t
i
ve.Thet
i
meneededi
sonl
y1015mi
nut
esyett
hi
si
spl
ent
yofenought
i
met
o
getr
es
ul
t
swhendoi
ngaHI
I
Ts
es
s
i
on.
Bas
i
c
al
l
yHI
I
Ti
saf
or
m ofc
ar
di
ot
okeepyourhear
tr
at
ej
umpi
ng.
Youbur
nmor
e
f
att
hi
swayc
ompar
edt
ot
r
adi
t
i
onal
,s
t
eadyc
ar
di
o.Ther
ear
eavar
i
et
yofHI
I
T
wor
kout
sbutmyper
s
onalf
avor
i
t
ei
sonat
r
eadmi
l
l(
oronanopent
r
ac
k)
.
Ona
t
r
eadmi
l
l
,f
orexampl
e,s
t
ar
tof
fon3.
5mph,t
hepac
ef
orabr
i
s
kwal
k.Af
t
er30
s
ec
onds
,
bumpi
tupt
o10mph.Runf
or30s
ec
onds
.Dr
opdownt
o3.
5mphand
wal
ks
wi
f
t
l
yagai
n,r
epeat
. Yours
es
s
i
ononl
yneedst
ol
as
tf
orabout1015
mi
nut
es
.
Car
di
oc
anbeper
f
or
medi
ns
omanydi
f
f
er
entwaysyouar
en’
tr
equi
r
edt
odoi
t
i
nonepar
t
i
c
ul
ars
t
yl
e.
Getc
r
eat
i
ve!
56
ABS
Bef
or
eIgoanyf
ur
t
heront
hi
st
opi
c
,Imus
ts
t
r
es
st
hemos
ti
mpor
t
antt
hi
ng
r
egar
di
ngabs
.
I
fal
ayeroff
atc
over
san8pac
k,
t
hat8pac
kwi
l
l
nevers
how.I
t
’
s
hi
ddenbeneat
hal
ayeroff
at
!Nomat
t
erhow manyc
r
unc
hesyoudo,
t
hel
ayer
off
atwi
l
lbet
her
eunl
es
syoul
oweryourbodyf
at
.
J
us
tr
emember
:t
het
r
uekey
t
oabsi
syourl
evelofbodyf
at
.Ther
ei
sevenanol
ds
ayi
ng:
“
ABSAREMADEI
NTHEKI
TCHEN.
”
Wheni
tc
omest
obodybui
l
di
ng,c
ons
t
antt
ens
i
oni
sal
wayst
hes
ol
ef
oc
usof
yourwor
kout
.Nowas
t
edmovement
.Thes
amepr
i
nc
i
pl
emus
tbeappl
i
edt
o
yourabwor
kout
saswel
l
.Us
i
ngmoment
um i
soneoft
hebi
gges
tpr
obl
ems
whenpeopl
et
r
ai
nabs
.
Youc
anhi
tabsever
ydayi
fyouwant
,
butI
r
ec
ommend3t
i
mesaweek.
At
ypi
c
al
abr
out
i
nef
ormeus
esal
lbodywei
ghtmovement
si
nac
i
r
c
ui
tbas
edt
r
ai
ni
ng
s
t
yl
e.Myper
s
onalabr
out
i
nei
si
nt
hewor
kouts
ec
t
i
onoft
hi
sbook.
57
PL
YO
METRI
CS
Pr
i
ormyc
ompet
i
t
i
vebodybui
l
di
ngdays
,
myl
i
f
ewasdevot
edt
os
por
t
s
.Foot
bal
l
pr
ac
t
i
c
es
t
ar
t
eddur
i
ngt
hes
ummer
,
wel
l
bef
or
et
he s
eas
on s
t
ar
t
ed. Ial
ways
l
ooked f
or
war
dt
owhenwewoul
dr
un
our f
or
t
yyar
d das
hes att
he end of
s
ummer
.
Idi
d al
otofs
peed t
r
ai
ni
ng i
n my
bac
kyar
d and atl
oc
alt
r
ac
kss
oi
twas
final
l
yt
i
me t
o s
ee how muc
ht
hat
t
r
ai
ni
ng had pai
d of
f
. Iwas17 t
he
s
ummerbef
or
et
he s
t
ar
tofmys
eni
or
year
,andr
ana4.
52f
or
t
yyar
ddas
hata
c
ombi
nei
nWas
hi
ngt
on,
mybes
tt
i
me.
Whathel
ped t
hemos
tt
os
havedown
myt
i
met
ot
hatofanNFLr
unni
ngbac
k?
Pl
yomet
r
i
c
s (
wi
t
h s
ome hel
p f
r
om
genet
i
c
s
)
.Thes
eex
er
c
i
s
eswer
eahuge
gamec
hanger
.
L
etmeexpl
ai
n.
Pl
yomet
r
i
c
si
mpr
over
eac
t
i
ves
t
r
engt
h.Ut
i
l
i
z
i
ngt
hes
t
r
engt
hs
hor
t
eni
ngc
yc
l
e
(
SSC)pl
yomet
r
i
c
sc
r
eat
e maxi
mum powerout
put
.They ar
e bas
ed on t
he
pr
i
nc
i
pl
et
hatt
heSSC c
anc
r
eat
emuc
hmor
epowert
hananor
malmus
c
l
e
c
ont
r
ac
t
i
onbec
aus
e,f
oras
hor
tper
i
odoft
i
me,t
hemus
c
l
esar
eabl
et
os
t
or
e
t
ens
i
onf
r
om t
hes
t
r
et
c
h.Thi
sc
aus
est
hemus
c
l
et
or
eac
tl
i
kear
ubberband.
T
oac
hi
evet
hegr
eat
es
tf
or
c
e,
t
hes
t
r
et
c
hi
sper
f
or
medasf
as
taspos
s
i
bl
e.
Wi
t
h
pr
ac
t
i
c
e,pl
yomet
r
i
c
si
nc
r
eas
et
henumberoff
as
t
t
wi
t
c
hmus
c
l
efiber
swi
t
hi
na
c
er
t
ai
nmus
c
l
egr
oup(
butnot
e-t
heef
f
ec
t
sar
enoti
mmedi
at
e)
.Her
ear
es
ome
ef
f
ec
t
i
vepl
yomet
r
i
cex
er
c
i
s
est
hatwi
l
li
mpr
oveyours
por
t
sper
f
or
manc
e.
58
SQUATJ
UMPS:STANDWI
THYOURFEETSHOULDER
WI
DTHAPART
.
SQUATDOWNANDJ
UMPASHI
GHAS
POSSI
BLE.
UPONLANDI
NG,
SQUATANDI
MMEDI
ATEL
Y
J
UMPUPAGAI
N.
LATERALJ
UMPS:STANDNEXTTO ANOBJ
ECTTHATYOU
CANJ
UMPOVER(
LI
KEACONE)
.
J
UMPSI
DEWAYSTO THE
OPPOSI
TESI
DEOFTHECONE.
UPONLANDI
NG,
I
MMEDI
ATEL
YJ
UMPTO THEOTHERSI
DE.
REMEMBERTO MAKETHEJ
UMPSASQUI
CKL
YASPOSSI
BLE
POWERSKI
PPI
NG:PERFORM AREGULARSKI
P
,
BUTJ
UMP
ANDLI
FTYOURKNEEASHI
GHASYOUCAN.
EXPL
ODEUP
.
SPRI
NTS:NO MORETHAN100M (
PREFERABL
Y1020M)
.
TUCKJ
UMPS:STANDWI
THYOURFEETSHOULDERWI
DTH
APART
.
EXPL
ODEANDJ
UMPASHI
GHASYOUCAN.
ASYOU
RI
SE,
PULLYOURKNEESI
NTO YOURCHEST
.
ASSOONAS
YOURFEETTOUCHTHEGROUND,
J
UMPAGAI
NTO
PERFORM ANOTHERTUCKJ
UMP
.
BOXJ
UMPS:STANDI
NFRONTOFABOX.
J
UMPONTO THE
BOXANDI
MMEDI
ATEL
YBACKDOWNTO THESAME
STARTI
NGPOSI
TI
ON.
KEEPLEGSSTRAI
GHT
.
I
MMEDI
ATEL
Y
REPEAT
.
PERFORM THEJ
UMPSASQUI
CKL
YASPOSSI
BLE
ANDI
NCREASETHEHEI
GHTOFTHEBOXASSTRENGTH
I
NCREASES.
(
TRYTO FI
NDABOXTHAT’
SATLEAST18”OFFTHE
GROUNDTO START)
59
FUNCTI
ONAL
STRENGTH
Asyoubui
l
dyouraes
t
het
i
cphys
i
quei
ti
sequal
l
yi
mpor
t
antt
odevel
opyour
at
hl
et
i
cabi
l
i
t
y
.
Onet
hi
ngt
hathasal
waysmadez
er
os
ens
et
omei
swhens
omeonebui
l
dsamons
t
r
ous
l
ymus
c
ul
arbodybutc
an’
tevenr
un60met
er
swi
t
hout
gas
s
i
ngout
.
Ordoanyt
hi
ngat
hl
et
i
cf
ort
hatmat
t
er
.
Sur
et
heyl
ookaes
t
het
i
cand
i
mpr
es
s
i
ve,
butwhat
’
st
hepoi
ntofhavi
nganaes
t
het
i
cphys
i
quei
fyouc
an’
tdo
anyt
hi
ngwi
t
hi
t
?I
t
’
sl
i
kebei
ngt
r
appedi
nas
hel
l
.
Somebodybui
l
der
sc
an’
teven
t
i
et
hei
rs
hoespr
oper
l
y
.
FORME,
I
TAL
WAYSCOMESDOWNTO BEI
NG
FUNCTI
ONALL
YFI
TASWELLASAESTHETI
C
Wi
t
hpl
yomet
r
i
c
s
,
s
por
t
s
,
c
al
i
s
t
heni
c
s
,
s
t
r
et
c
hi
ng,
c
ar
di
o,
et
c
.
et
c
.
et
c–Eac
hwi
l
l
i
mpr
oveyourf
unc
t
i
onal
s
t
r
engt
h.
Nomat
erwhatt
hec
i
r
c
ums
t
anc
ei
s
,
younever
wantt
obeonedi
mens
i
onal
.L
ookatt
hebi
ggerpi
c
t
ur
ei
nl
i
f
eanddon’
tbe
af
r
ai
dt
ot
r
ynew t
hi
ngs
.I
fyouevergetc
hal
l
engedt
oaphys
i
c
alf
eat
,oryou’
r
e
j
us
tpl
ayi
ngf
oot
bal
lwi
t
hyourf
r
i
ends
,youwantt
obei
ns
hapeandr
eadyt
o
per
f
or
m.
Thi
swon’
tonl
yi
mpr
oveyourat
hl
et
i
cabi
l
i
t
y
,
buti
twi
l
l
al
s
omakeyoua
heal
t
hi
eri
ndi
vi
dualandi
mpr
oveyourl
ongevi
t
y
.
“
THELI
TTLETHI
NGSMAKETHEBI
GGEST
DI
FFERENCE.
”
60
BEGI
NNER
WORKOUTROUTI
NE
WEEKS1,
3,
5,
ETC
MONDAYCHESTCAL
VESHI
I
T
I
NCLI
NE
BENCH
3SETS
10REPS
8REPS
DROPSET6
FAI
LURE
I
NCLI
NE
FL
Y’
S
3SETS
12REPS
12REPS
10REPS
61
*SI
NGLESETEXERCI
SE
DUMBBELLFLATBENCH3SETSOF10,8,6
DI
PS3SETSTO FAI
LURE
62
*SI
NGLESETEXERCI
SE
PUSHUPS3SETSTO FAI
LURE
STANDI
NGCALFRAI
SES3SETSOF15
63
*HI
I
T
TUESDAY
BACK&ABS
DEADLI
FTS4SETSOF15,10,8,6
BENTOVERROWS3SETSOF12,10,8
64
*SI
NGLESETEXERCI
SE
WI
DEGRI
PPULLUPSTO FRONT3SETSTO FAI
LURE
MACHI
NEROWS3SETSOF12,10,8
65
*PERFORM SI
XPACKATTACK
WEDNESDAY
LEGS
SQUATS3SETSOF15,12,10
LEGPRESS3SETSOF12,10,8
66
*SI
NGLESETEXERCI
SE
WEI
GHTEDLUNGES3SETSOF20STEPS
STI
FFLEGGEDDEADLI
FTS3SETSOF12-15
67
*SUPERSETEXERCI
SES
QUADEXTENSI
ONS3SETSOF12-15
HAMSTRI
NGCURLS3SETSOF12-15
68
THURSDAY
SHOULDERS&ABS
*SI
NGLESETEXERCI
SE
DUMBBELLSHOULDERPRESS4SETSOF15,12,10,8
69
*SUPERSETEXERCI
SES
SI
DELATERALRAI
SES3SETSOF12,10,8
AL
T.FRONTRAI
SES3SETSOF12,10,8
70
*SI
NGLESETEXERCI
SE
BENTOVERLATERALRAI
SES3SETSOF8-10
DUMBBELLSHRUGS3SETSOF15
71
*PERFORM SI
XPACKATTACK
FRI
DAY
ARMS,
CAL
VES,
HI
I
T
*SUPERSETEXERCI
SES
BARBELLCURLS3SETSOF10,8,8
SKULLCRUSHERS3SETSOF10,8,8
72
*SUPERSETEXERCI
SES
I
NCLI
NECURLS3SETSOF8-10
KI
CKBACKS3SETSOF10-12
73
*SUPERSETEXERCI
SES
CONCENTRATI
ON CURLS3SETSOF8-10
ONEARM EXTENSI
ONS3SETSOF10-12
74
*SI
NGLESETEXERCI
SE
STANDI
NGCALFRAI
SES3SETSOF15
*HI
I
T
SATURDAY&SUNDAY
RESTDAY
75
BEGI
NNER
WORKOUTROUTI
NE
WEEKS2,
4,
6,
ETC
MONDAYCHESTCAL
VESHI
I
T
*SI
NGLESETEXERCI
SE
BARBELL
FLATBENCH
3SETS
10REPS
8REPS
DROPSET6
FAI
LURE
I
NCLI
NE
BENCH
3SETS
10REPS
8REPS
6REPS
76
*SI
NGLESETEXERCI
SE
MACHI
NEFL
Y’
S3SETSTO FAI
LURE
PUSHUPS3SETSTO FAI
LURE
77
*SI
NGLESETEXERCI
SE
SEATEDCALFRAI
SES3SETSTO FAI
LURE
*HI
I
T
78
TUESDAY
BACK&ABS
*SI
NGLESETEXERCI
SE
DEADLI
FTS4SETSOF15,10,8,6
LATPULL
DOWNS3SETSOF12,10,8
79
*SI
NGLESETEXERCI
SE
CHAI
N SAWS3SETSOF12,10,8
STRAI
GHTARM LATPULLDOWNS3SETSOF12-15
80
WEDNESDAY
LEGS
*SI
NGLESETEXERCI
SE
DUMBBELLORBARBELLSQUATS3SETSOF15,10,8
81
*SI
NGLESETEXERCI
SE
WEI
GHTEDLUNGES3SETSOF20STEPS
STI
FFLEGGEDDEADLI
FTS3SETSOF12-15
82
*SUPERSETEXERCI
SES
QUADEXTENSI
ONS3SETSOF12-15
HAMSTRI
NGCURLS3SETSOF12-15
83
THURSDAY
SHOULDERS&ABS
ARNOLDPRESS4SETSOF15,12,10,8
84
*SI
NGLESETEXERCI
SE
UPRI
GHTROWS3SETSOF10-12
BENTOVERLATERALRAI
SE3SETSOF8-10
85
*SUPERSETEXERCI
SES
SI
DELATERALRAI
SES3SETSOF8-12
AL
T.FRONTRAI
SES3SETSOF8-12
86
*SI
NGLESETEXERCI
SE
BARBELLSHRUGS3SETSTO FAI
LURE
*PERFORM SI
XPACKATTACK
87
FRI
DAY
ARMS,
CAL
VES,
HI
I
T
*SUPERSETEXERCI
SES
21’
S3SETSOF21
PUSHDOWNS3SETSOF15,12,10
88
*SUPERSETEXERCI
SES
STANDI
NGAL
T.CURLS3SETSOF8-10
KI
CKBACKS3SETSOF10-12
89
*SUPERSETEXERCI
SES
CONCENTRATI
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90
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SATURDAY&SUNDAY
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ADVANCED
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NCLI
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92
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NCLI
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THEN FAI
LURE
WI
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93
*SUPERSETEXERCI
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FLATBBBENCH4SETSOF12,10,10,DROPSET8
THEN FAI
LURE
BENTOVERROWS4SETSOF12,10,8,8
94
*SUPERSETEXERCI
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DUMBBELLFLATBENCHFL
YES4SETSOF10,8,8,8
CL
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(
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95
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NGLESETEXERCI
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WEI
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PUSHUPS4SETSTO FAI
LURE
96
*SI
NGLESETEXERCI
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STANDI
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SEATEDCALFRAI
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97
TUESDAY
LEGS&ABS
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SQUATS5SETSOF15,10,8,6,4
LEGPRESS4SETSOF12,10,8,8
98
*SI
NGLESETEXERCI
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DEADLEGLUNGES4SETSOF40YARDS
99
*SUPERSETEXERCI
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QUADEXTENSI
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WEDNESDAY
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102
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LATERALRAI
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BENTOVERLATERALRAI
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103
*SUPERSETEXERCI
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I
NCLI
NEORREGULARBENCHSKULLCRUSHERS
4SETSOF12,10,8,8,DROPSETTO FAI
LURE
104
*SUPERSETEXERCI
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I
NCLI
NECURLS4SETSOF8-10
ROPEPUSHDOWNS4SETSOF10-12
105
*SUPERSETEXERCI
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PREACHERCURLS4SETSOF8-10
KI
CKBACKS4SETSOF8-12
106
*SUPERSETEXERCI
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CONCENTRATI
ON CURLS4SETSOF8-10
ONEARM EXTENSI
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107
*SI
NGLESETEXERCI
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STANDI
NGCALFRAI
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SEATEDCALFRAI
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108
THURSDAY
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NCLI
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I
NCLI
NEBENCHFL
YES4SETSOF10-12
109
*SUPERSETEXERCI
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FLATDBBENCH4SETSOF10,8,8,6
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S4SETSOF10-12
110
*SI
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CABLEFL
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PULL
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LEGS
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12
*SUPERSETEXERCI
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QUADEXTENSI
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113
*SI
NGLESETEXERCI
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DEADLEGLUNGES4SETSOF40YARDS
114
*SUPERSETEXERCI
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STI
FFLEGGEDDEADLI
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HAMSTRI
NGCURLS4SETSOF12-15
115
SATURDAY
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*SUPERSETEXERCI
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DBSHOULDERPRESS4SETSOF12,10,8,6
LATERALRAI
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116
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BENTOVERLATERALS4SETSOF12
117
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BARBELLCURLS4SETSOF12,10,8,DROPSET8,8
FLATBENCHSKULLCRUSHERS4SETSOF12,10,8
DROPSET8,8
118
*SUPERSETEXERCI
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PREACHERCURLS4SETSOF8-10
ROPEPUSHDOWNS4SETSOF12-15
119
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SETEACHSETWI
THAL
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STSTO FAI
LURE
120
*SUPERSETEXERCI
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CONCENTRATI
ON CURLS4SETSOF8-10
ONEARM EXTENSI
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121
*SI
NGLESETEXERCI
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STANDI
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122
SUNDAY
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ADVANCED
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WEEKS2,
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NE
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NCLI
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124
*SUPERSETEXERCI
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I
NCLI
NEDBBENCH4SETSOF10,8,8,DROPSET6
THEN FAI
LURE
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LURE
125
*SUPERSETEXERCI
SE
FLATBBBENCH4SETSOF12,10,8,DROPSET6
THEN FAI
LURE
WI
DEGRI
PLATPULL
DOWNS4SETSOF12,10,8,8
DROPSETEACHSETTO FAI
LURE
126
*SUPERSETEXERCI
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CABLEFL
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THEN SUPERSETSI
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NGLESETEXERCI
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PULL
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BARBELLSHRUGS5SETSOF15,12,10,8,6
DROPSETEACHSETTO FAI
LURE
128
*SI
NGLESETEXERCI
SES
LEGPRESSCALFRAI
SES5SETSOF15,12,10,8,6
SEATEDCALFRAI
SES4SETSOF12-15
129
TUESDAY
LEGS&ABS
*SI
NGLESETEXERCI
SE
SQUATS5SETSOF15,10,8,6,4
FRONTSQUATS4SETSOF12,10,8,8
130
*SI
NGLESETEXERCI
SE
STI
FFLEGGEDDEADLI
FTS4SETSOF8-12
131
*SUPERSETEXERCI
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QUADEXTENSI
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HAMSTRI
NGCURLS4SETSOF12-15
*PERFORM SI
XPACKATTACK
132
WEDNESDAY
SHOULDERS,
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*SUPERSETEXERCI
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DBSHOULDERPRESS4SETSOF12,10,8,6
LATERALRAI
SES4SETSOF8-12
133
*SUPERSETEXERCI
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FRONTDEL
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REARDEL
TLATERALRAI
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134
*SI
NGLESETEXERCI
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FACEPULLS4SETSOF12-15DROPSETEACHSET
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AL
T.DBCURLS4SETSOF12,10,8,8
ROPEPUSHDOWNS4SETSOF12,10,8,8
DROPSETEACHSET
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*SUPERSETEXERCI
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HAMMERCURLS4SETSOF10,8,8,6DROPSET
EACHSET TO FAI
LURE
OVERHEADROPEEXTENSI
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137
*SUPERSETEXERCI
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CONCENTRATI
ON CURLS4SETSOF8-12
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THURSDAY
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FLATBARBELLBENCH5SETSOF5
PULL
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*SUPERSETEXERCI
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NCLI
NEBARBELLBENCH4SETSOF12,10,10
DROPSET8THEN FAI
LURE
BENTOVERROWS4SETSOF12,10,8,8
141
*SUPERSETEXERCI
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DUMBELLFLATBENCHFL
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142
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SATURDAY
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SUNDAY
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SI
XPACK
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M ABOUTTO SHOW MYPERSONALABWORKOUT
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NO RESTBETWEEN EXERCI
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SHSTRONG!
148
SETONE
HANGI
NGSTRAI
GHTLEGRAI
SESWI
THTWI
ST15REPS
HANGI
NGKNEETUCKS25REPS
WEI
GHTEDRUSSI
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ON,
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STS
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(LEFT,RI
GHT,LEFT,RI
GHT,DOWN ,UP,REPEAT)
149
ABROLLERON KNEE’
S15REPS
VUPS15REPS
EXERCI
SEBALLROLLER15REPS
SEATEDLEGTUCKS15REPS
SEATEDBARBELLTWI
STS25TWI
STSEACHSI
DE
CRI
SSCROSSCRUNCH30REPS
HANGI
NGSTRAI
GHT/BENTLEGRAI
SES10REPS
30SECONDREST
THENPERFORM SET2
150
SETTWO
HANGI
NGSTRAI
GHTLEGRAI
SESWI
THTWI
ST15REPS
HANGI
NGKNEETUCKS25REPS
WEI
GHTEDRUSSI
ANTWI
STSDECLI
NEBENCH10REPS
NTHEUPRI
GHTTWI
STI
NGPOSI
TI
ON,
PERFORM 4TWI
STS
*I
(LEFT,RI
GHT,LEFT,RI
GHT,DOWN ,UP,REPEAT)
151
ABROLLERON KNEE’
S15REPS
VUPS15REPS
EXERCI
SEBALLROLLER15REPS
SEATEDLEGTUCKS15REPS
SEATEDBARBELLTWI
STS25TWI
STSEACHSI
DE
CRI
SSCROSSCRUNCH30REPS
HANGI
NGSTRAI
GHT/BENTLEGRAI
SES10REPS
152
SUPPLEMENTS
Ok-I
knowwhatyou’
r
et
hi
nki
ng-J
ef
fi
saboutt
os
el
l
out
.Oratl
eas
tt
r
yands
el
l
s
omet
hi
ng.
Youknewt
hemomentwasc
omi
ng.
No wor
r
i
es
,I
’
m notgoi
ng t
ot
r
yand pus
hs
uppl
ement
sdownyourt
hr
oat
s
.
Per
s
onal
l
y
,
I
dot
hi
nks
uppl
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shel
pbuts
houl
dneverber
el
i
edon.
I
’
m goi
ng
t
obet
al
ki
ngaboutt
hebas
i
c
sher
e:
PROTEI
N,
FATBURNERS,
VI
TAMI
NS,
CREATI
NE
BCAA’
S(
BRANCHCHAI
NAMI
NO ACI
DS)
,
PREWORKOUT
PRODUCTS,
ETC.
153
PROTEI
N
POWDER
Donotr
el
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wayshearpeopl
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ydr
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nk5mas
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egul
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y
.
Pr
ot
ei
npowderi
snotas
ubs
t
i
t
ut
ef
orf
ood.
Neverhasbeen,
neverwi
l
l
be.
I
fyou
wantt
omaker
ealpr
ogr
es
syouneedt
or
el
yonwhol
ef
oods
.
Pr
ot
ei
npowderi
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benefic
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ali
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t
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operdi
et
.Ir
ec
ommendnomor
et
hen2s
c
oops(
1
s
hake)aday
.
154
CREATI
NE
Cr
eat
i
nehasbeenahuget
opi
ci
nt
he
bodybui
l
di
ngwor
l
dt
hepas
t10year
s
and bec
aus
e i
t has bec
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o
c
ont
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over
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i
al
,i
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’
sdefini
t
el
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namef
ori
t
s
el
f
.Pr
i
mar
i
l
yc
r
eat
i
nei
s
,
andal
wayshasbeen,anat
ur
alc
omponentofmus
c
l
e.Meatandfis
har
e
t
he r
i
c
hes
t nat
ur
al s
our
c
es of
c
r
eat
i
ne,whi
c
hwec
ons
umedi
r
ec
t
l
y
vi
adi
et
ar
yc
ons
umpt
i
on.
THEMAI
NBENEFI
CI
AL
EFFECTSOFCREATI
NE
SUPPLEMENTSARE
Yourmus
c
l
eswi
l
labs
or
bext
r
awat
er
,
whi
c
h makes t
hem bi
gger and
har
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,andyouc
anexper
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easa
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es
ul
tani
nc
r
eas
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nbodywei
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t
o3%.
155
The l
evelofc
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eat
i
ne phos
phat
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yourmus
c
l
esi
nc
r
eas
es
,r
es
ul
t
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ng i
n
mor
eener
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s
.
Youc
andomor
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t
ht
hes
ame
wei
ght
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l
lbes
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ongerandt
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or
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ame numberofr
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c
l
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Br
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or mai
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ai
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mus
c
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e mas
swhi
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orbodybui
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ompet
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ake t
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at
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MUL
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One ofmy f
avor
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uppl
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and oneIt
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t
hi
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abl
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T
ake yourvi
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t
t
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s
mpr
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t
h,l
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Thi
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uppl
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aken bef
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a
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d
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eryourwor
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he day
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unc
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umei
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PREWORKOUT
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as
hi
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epupandus
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s
.Defini
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om c
of
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twi
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veyouoneoft
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bes
tener
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ual
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us
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kwi
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of
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omet
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ni
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ogetmywor
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I
FYOUWANTAN EXTRA
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ALLMEANS,
TAKEPRE
WORKOUT
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THECHOI
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SYOURS
FI
SHOI
LPI
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Fi
s
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I
tc
ont
ai
nsomega3f
at
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yac
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Ther
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ount
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:good f
oryour
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ki
n/
hai
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h;l
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s
ur
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undament
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andmot
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s
i
s one s
uppl
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houl
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al
wayst
ake.
156
VI
TAMI
N D3
Bet
t
erknownast
hes
uns
hi
nevi
t
ami
n,vi
t
ami
nD3i
spr
oduc
edbyt
hes
ki
nvi
a
s
unl
i
ght
.I
fyouar
eouti
nt
hes
unf
orhour
saday
,t
hi
ss
uppl
ementi
s
n’
tf
oryou.
Buti
fyou’
r
es
i
t
uat
edupi
nt
heNet
her
l
andswi
t
hmi
ni
mum s
unexpos
ur
e,you
mi
ghtwantt
ol
ooki
nt
ovi
t
ami
nD3s
uppl
ement
at
i
on.
Goodf
orboneheal
t
hbyr
educ
i
ngos
t
eopor
os
i
s(
f
r
agi
l
ebones
)andr
educ
i
ng
yourr
i
s
kofc
ar
di
ovas
c
ul
ardi
s
eas
e,Vi
t
ami
nD3al
s
ohel
psboos
tyouri
mmune
s
uppor
t
.
ONEOFTHEMAJ
ORBENEFI
TSI
SDNAREPAI
R
Vi
t
ami
nD3hasani
mpor
t
antr
ol
ei
nmanyas
pec
t
sofhumanheal
t
h,
f
r
om bone
f
r
ac
t
ur
est
opr
os
t
at
ec
anc
er
,c
ar
di
ovas
c
ul
ardi
s
eas
e,neur
omus
c
ul
arpr
obl
ems
,
anddi
abet
es
.
Thi
si
sonedr
ugt
hatwi
l
lhel
pkeepyouyoung,aswel
lasr
educ
e
yourr
i
s
kofc
anc
er
.
Thi
svi
t
ami
ni
sanobr
ai
ner
.
WATERRETENTI
ON PI
LLS
Wat
err
et
ent
i
onpi
l
l
sar
ever
yc
ommoni
nt
hebodybui
l
di
ngand‘
fit
nes
s
’s
c
ene.
Theyhel
pr
educ
eexc
es
swat
err
et
ent
i
onunder
neat
ht
hes
ki
nt
ogi
veyoua
l
eanerl
ook.Coolt
hi
ngaboutt
hi
spr
oduc
ti
smos
ti
ngr
edi
ent
s(
dependi
ngon
t
hes
uppl
ement
)ar
eal
lnat
ur
al
,
or
gani
ci
ngr
edi
ent
s
.
Thi
ss
uppl
ementwor
ksqui
c
kl
yands
af
el
yt
ohel
pflus
hexc
es
swat
erf
r
om under
yours
ki
n.
Bes
ur
et
or
epl
eni
s
hel
ec
t
r
ol
yt
est
opr
eventc
r
ampi
ngandkeepyour
mus
c
l
ess
t
r
ongandf
ul
l
.
REMEMBERTHI
SSUPPLEMENTSHOULDN’
TBE
DEPENDEDON
Ther
ear
el
oadsoff
oodsandt
east
hatar
enat
ur
aldi
ur
et
i
c
saswel
l
.I
nanyc
as
e,
neverus
eas
uppl
ementbef
or
eac
ompet
i
t
i
on/
s
hooti
fyoudon’
tknow how i
t
wi
l
laf
f
ec
tyou.Whati
st
hewor
s
tt
hi
ngt
hatc
anhappenwhenpr
eppi
ng? You
l
ookgr
eataweekbef
or
eyours
how,
t
henyoudos
omel
as
tmi
nut
ec
hangesand
youac
t
ual
l
ys
abot
ageyour
s
el
f
.Youendupl
ooki
ngyourwor
s
ti
ns
t
eadofyour
bes
tont
hedaywheni
tmat
t
er
smos
t
.Di
ur
et
i
c
ss
houl
dbeus
edasi
c
i
ngont
he
c
ake.
157
FATBURNERS
Thes
es
uppl
ement
s ar
e pr
obabl
y
t
hemos
tc
ommoni
nt
hei
ndus
t
r
y
.I
doadmi
t-i
fyouus
et
her
i
ghtpr
oduc
ti
twi
l
lhel
p gi
ve you a s
l
i
ght
edgeoveryourc
ompet
i
t
i
on.Ther
e
ar
ec
ur
r
ent
l
yt
hr
eedi
f
f
er
entt
ypesof
f
atbur
ner
s
:
THERMOGENI
C
MEALSUPPRESSANT
DOPAMI
NE
Ther
mogeni
cf
atbur
ner
sar
ehands
down numberone. The t
her
mogeni
cpi
l
l
sr
ai
s
eyouri
nt
er
nalc
or
e
t
emper
at
ur
e, whi
c
h makes your
bodybur
nf
at
.Thi
si
st
he onl
yf
at
bur
nert
hatwi
l
lac
t
ual
l
ymakeyou
bur
nf
at
.
MEALSUPPRESSANTSARE
EXACTL
YWHATTHEYSAY
SUBSI
DESYOURHUNGER
Some pr
oduc
t
s have dopami
ne
enhanc
er
s
,whi
c
h make you f
eel
goodevent
houghyou’
r
ei
nac
al
or
i
edefic
i
t
.
Thes
epr
oduc
t
sar
eus
ual
l
y meals
uppr
es
s
ant
s
.Li
ke wat
er
r
et
ent
i
onpi
l
l
s
,
however
,
yous
houl
d
neverdepend on a s
uppl
ement
.
Rel
yonyourdi
ett
ogetyouwher
e
youwantandt
akeas
uppl
ementt
o
finet
uneever
yt
hi
ng.
158
FLEXI
BLE
DI
ETI
NG
Fl
exi
bl
edi
et
i
ngf
ol
l
owst
hebel
i
eft
hatt
her
ear
enomi
r
ac
l
ewei
ghtl
os
sf
oods
.
Nogoodorbadf
oods
,j
us
tmac
r
os
.
Thi
smaybet
ought
oc
ompr
ehendatfir
s
t
,
s
ol
etmefir
s
texpl
ai
nt
hewhol
ef
oundat
i
onofflexi
bl
edi
et
i
ng.
MACROSSTANDFORMACRONUTRI
ENTS-THEPROTEI
N
CARBOHYDRATES,
FATSANDCAL
ORI
ESYOUNEED
FORTHEDAY
So,i
ns
t
eadoff
ol
l
owi
ngamealpl
anever
ys
i
ngl
edayf
ormul
t
i
pl
emont
hs
,you
c
ani
ns
t
ead‘
t
r
ac
k’yourmac
r
ost
hr
oughoutt
hedayandeatflexi
bl
yi
ns
t
eadof
havi
ng t
o eatc
l
eanever
ys
i
ngl
eday
.Thec
onc
eptt
hatt
hi
sf
or
m ofdi
et
i
ng
f
ol
l
owsi
sc
al
or
i
esi
nvs
.c
al
or
i
esout
.YourBMR (
bas
almet
abol
i
cr
at
e)i
san
es
t
i
mat
eofhowmanyc
al
or
i
esyou'
dbur
ni
fyouwer
et
odonot
hi
ngbutr
es
tf
or
24hour
s
.I
tr
epr
es
ent
st
hemi
ni
mum amountofener
gyneededt
okeepyour
bodyf
unc
t
i
oni
ng,
i
nc
l
udi
ngbr
eat
hi
ngandkeepi
ngyourhear
tbeat
i
ng.
THEHARRI
SBENEDI
CTEQUATI
ONI
SAFORMULATHAT
USESYOURBMRANDTHENAPPLI
ESANACTI
VI
TY
FACTORTO DETERMI
NEYOURTOTALDAI
L
YENERGY
EXPENDI
TURE(
CAL
ORI
ES)
.
Theonl
yf
ac
t
orex
c
l
udedbyt
heHar
r
i
sBenedi
c
tEquat
i
oni
sl
eanbodymas
s
.I
t
i
spos
s
i
bl
et
ogoonl
i
neandfindaBMRw/ac
t
i
vi
t
yl
evelc
al
c
ul
at
or
.J
us
tputi
n
bas
i
ci
nf
or
mat
i
on,
asi
n,
age,
hei
ght
,
s
ex,
wei
ght
,
ac
t
i
vi
t
yamountandi
twi
l
l
aut
omat
i
c
al
l
yc
al
c
ul
at
ewhatyouneedt
oeat(
mac
r
os
)ever
ydayt
omai
nt
ai
nyour
c
ur
r
entmus
c
l
emas
s
.
I
fyou’
r
eabodybui
l
der
,t
ypi
c
al
l
yyouar
en’
tgoi
ng t
o wantt
oj
us
tmai
nt
ai
n.
Ever
yonehasagoal
:l
os
ef
atorgai
nmus
c
l
e.Forei
t
hergoal
,
youneedt
obei
n
ac
at
abol
i
cs
t
at
eorananabol
i
cs
t
at
e.
159
ANABOLI
C
&CAT
ABOLI
CST
ATE
Youent
erananabol
i
cs
t
at
ewhen
youc
ons
umeas
ur
pl
usofc
al
or
i
es
t
oyourmai
nt
enanc
eandyouent
er
ac
at
abol
i
cs
t
at
ewhenyoueatl
es
s
c
al
or
i
est
henyourmai
nt
enanc
e.
SO LET’
SUSE
MEASAN
EXAMPLE
SEXMALE
AGE20
HEI
GHT6’
0(183CM )
WEI
GHT205LBS(93KG)
STATUSVERYACTI
VE
Mydai
l
yc
al
or
i
emai
nt
enanc
ei
sar
ound 3600 c
al
or
i
es
.So i
fIwantt
ol
os
e
wei
ght
,I
’
l
leat6001000c
al
or
i
esl
es
st
hanmymai
nt
enanc
e.Ri
ghtnow,I
’
m
di
et
i
ng at2800c
al
or
i
es(
800l
es
sf
r
om mai
nt
enanc
e/c
at
abol
i
c
)
.Younever
wantt
oc
r
eat
eahugedefic
i
tbec
aus
eyouwantt
opr
es
er
veasmuc
hmus
c
l
eas
pos
s
i
bl
edur
i
ngt
hi
sper
i
od.
Nowi
fIwantt
o‘
bul
k’
Iwi
l
l
addt
omymai
nt
enanc
eof3600c
al
or
i
es
,
andbr
i
ng
mydai
l
yc
ons
umpt
i
onupt
o4500c
al
or
i
es(
900abovemai
nt
enanc
e/anabol
i
c
)
.
Thati
st
hefir
s
ts
t
ep.
*
Fl
ex
i
bl
edi
et
i
ng-f
orme-i
sal
ei
s
ur
el
y
,l
i
f
es
t
y
l
ebas
edpr
ogr
am ofdi
et
i
ng.I
f
pr
eppi
ngf
orahi
ghl
ev
elc
ompet
i
t
i
onl
i
k
et
heMr
.Ol
y
mpi
a,Iwoul
dn’
tr
ec
ommendt
hi
ss
t
y
l
eofdi
et
i
ng.I
’
v
ef
oundpr
oc
es
s
edf
oodshav
eal
ar
gei
mpac
ton
myphy
s
i
quewi
t
ht
heamountofwat
eri
tmak
esmer
et
ai
n.
Att
heendoft
heday
i
ti
sy
ourbodyandul
t
i
mat
el
yy
ourdec
i
s
i
on.
160
CAL
CULATE
YOURMACROS
Theni
ti
st
i
met
oc
al
c
ul
at
eyourmac
r
os
.Youneedt
ot
r
ac
kever
yc
al
or
i
e;ever
y
gr
am ofPr
ot
ei
n/
Fat
/
Car
bohydr
at
eandc
al
or
i
esc
ons
umedf
ort
hedayandputi
t
i
nt
oyourdai
l
y‘
l
og’
.
Ther
ear
epl
ent
yofappsont
hemar
ketf
orj
us
tt
hi
spur
pos
e.
Asyouf
ol
l
owt
hi
swayofeat
i
ng,
youwi
l
l
needt
owei
ghal
l
yourf
oodsandt
r
ac
k
ever
yt
hi
ngi
fyouwantt
obepr
ec
i
s
e.
Me,
per
s
onal
l
y
,
I
’
ver
eac
hedapoi
ntwher
e
Ic
anj
us
teyebal
lapi
ec
eofc
hi
c
kenandknow exac
t
l
yhow manyounc
esi
ti
s
.
Exper
i
enc
ehast
aughtmet
oknowwhenmybodyneedst
oeatandwhatt
oeat
.
When I
’
m di
et
i
ng f
ora c
ompet
i
t
i
on obvi
ous
l
y Iwei
gh f
oods and t
r
ac
k
ever
yt
hi
ng t
o be mor
e pr
ec
i
s
e.(
I
’
mc
ur
r
ent
l
yi
nl
i
f
es
t
yl
e mode s
o notver
y
c
onc
er
nedwi
t
hbei
ngexac
tonmymac
r
os
.
)
Thatmakes
,
s
ens
e,
r
i
ght
?Sonowl
etmer
oc
kyourwor
l
d.
161
BEL
OW WEHAVETWO MEALS
Mc
Gr
i
l
l
edChi
c
kens
andwi
c
hands
omebr
ownr
i
c
ewi
t
ht
una.
I
fIwer
et
oas
kyouwhi
c
hi
st
heheal
t
hi
ermeal
,
t
heans
weri
sobvi
ous
.
Ri
c
eandt
unaanydayoverpr
oc
es
s
edf
as
tf
ood.
MCGRI
LLEDCHI
CKEN
SANDWI
CH
25GPROTEI
N
33GCARBOHYDRATE
15GFAT
BROWN RI
CE
ANDTUNA
25GPROTEI
N
33GCARBOHYDRATE
15GFAT
Thepr
emi
s
eofflexi
bl
edi
et
i
ngi
st
hatbot
ht
hes
emeal
shavet
hes
amemac
r
os
andbot
hwi
l
lac
hi
evet
hes
amer
es
ul
t
si
nyourbodyc
ompos
i
t
i
on.Whenf
ood
ent
er
syours
t
omac
hyourbodyi
s
n’
tt
hi
nki
ng“
heal
t
hyorunheal
t
hy?
”I
ti
ss
i
mpl
y
br
eaki
ngdownt
hef
oodandpr
oc
es
s
i
ngt
hemac
r
onut
r
i
ent
s
.Doest
hi
smean
yous
houl
deatf
as
tf
oodever
ydayi
nor
dert
ogets
hr
edded?Abs
ol
ut
el
ynot
.
Ir
ec
ommendeat
i
ngaheal
t
hy
,wel
lbal
anc
eddi
etofwhol
ef
oods(
f
orobvi
ous
heal
t
hr
eas
ons
)
.Butyoudon’
thavet
odes
t
r
oyyour
s
el
fment
al
l
yf
or3mont
hs
wi
t
h6meal
sadayofheal
t
hyc
l
eanf
ood.Youc
anhaveamor
eflexi
bl
epl
an
wi
t
houthavi
ngt
owor
r
yaboutc
heat
i
ngher
eandt
her
e.
1
6
2
LI
FESTYLE
Ast
hi
sbookc
omest
oanend,Ifind i
tfit
t
i
ng t
ofini
s
hbyt
al
ki
ng aboutt
he
aes
t
het
i
cl
i
f
es
t
yl
e.I
’
vef
oundt
hat‘
aes
t
het
i
c
s
’hasmor
et
hanonedefini
t
i
onand
exi
s
t
si
ndi
f
f
er
entf
or
msi
nmanyc
ul
t
ur
esar
oundt
hewor
l
d.
T
os
ome,
i
ti
st
hephi
l
os
ophyt
hatdeal
swi
t
ht
hepr
i
nc
i
pl
esofbeaut
yandar
t
i
s
t
i
c
t
as
t
e;ot
her
ss
eeaes
t
het
i
c
sast
hepi
nnac
l
eofbeaut
yi
t
s
el
f
;ands
omer
ec
ogni
z
e
i
tbybui
l
di
nganaes
t
het
i
cphys
i
que.
Ivi
ewaes
t
het
i
c
sasawayofl
i
f
e.
163
ENJ
OY
THEMOMENT
Ic
an’
ti
magi
nel
i
vi
ngl
i
f
eanyot
herway
,s
oIwant
edt
opas
sal
ongs
omeofmy
gener
alopi
ni
onsandadvi
c
eabouthow t
obec
omet
heper
s
onyouwantt
obe
andfindc
ont
ent
ment
,
happi
nes
s
,
r
es
pec
t–what
everyouval
ue-al
ongt
heway
.
Theheadi
ngs
aysi
tal
l–enj
oyt
hemoment
.
Now,t
hi
sdoes
n’
tmeangoi
ng outpar
t
yi
ng ever
yni
ghtbuti
tdoesmeant
o
enj
oyl
i
f
eandnotc
ar
ewhatot
her
st
hi
nkofyou.
Youc
ans
t
i
l
lgot
of
es
t
i
val
swi
t
h
yourf
r
i
endswhi
l
es
t
ayi
ngc
ommi
t
t
edt
ot
r
ai
ni
ng.
I
t
’
sal
laboutmoder
at
i
on.
DON’
THI
DE
What
’
st
hepoi
ntofput
t
i
ngi
nyear
sofhar
dwor
kandac
hi
evi
nganaes
t
het
i
c
phys
i
quei
fyouj
us
thi
dei
tyourent
i
r
el
i
f
e?Bepr
oudofwhatyou’
veac
hi
eved!
WHENSOMEONEWOULDSAYTO ARNOLD
‘
WENEVERWANTTO L
OOKLI
KEYOU’HEWOULDREPL
Y
‘
DON’
TWORRY,
YOUNEVERWI
LL
’
Thi
si
st
heper
f
ec
texampl
eofnotc
ar
i
ngwhatot
her
st
hi
nkofyouandj
us
tbei
ng
you.Fearofs
oc
i
alj
udgmentc
omesi
nmanydi
f
f
er
entf
or
ms
.What
everf
or
mi
t
c
omesi
n,i
t
si
mpac
ti
st
ol
i
mi
t
,t
oc
ons
t
r
ai
n,t
oc
ons
t
r
i
c
t
.Peopl
ewhof
ears
oc
i
al
j
udgmentmi
s
soutonal
oti
nl
i
f
e.Byc
ar
i
ngwhats
t
r
anger
st
hi
nk,t
heyal
l
ow
peopl
et
hatt
heywi
l
lnevers
eeagai
nt
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